For time:
25 DB power snatches left-arm 50/35lb
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
WOD
5 sets for load:
10 shoulder presses
post loads in the Zen.
WOD
AMRAP 12:
1 deadlift 135/95lb
1 front squat 135/95lb
1 box jump 30/24"
– Add 1 rep to each movement after completing a full round.
Post loads and reps for the WOD to the Zen.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)
RX
AMRAP 10:
20 wall-ball shots 20/14lb to a 11/10ft target.
10 strict pull-ups
4 rounds for time:
400-m run
20 DB hang power cleans (25/35 lb)
100-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
For time:
60/42 calorie row
then…
21-15-9-3:
Toes-to-bars
DB box step-ups 24/20"
Alternating DB snatches 50/35lb
then…
60/42 calorie row
– Use a single DB for step-ups and DB snatches.
Post total times to the Zen.
Weightlifting:
3 sets of:
3 behind-the-neck push presses
3 snatch balances
Perform 3 moderate-to-heavy sets. Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible.
– Rest 2:00-3:00 between sets.
Then:
4 Sets of:
3 overhead squats
All sets 70% or higher.
Build to a heavy set of 3-reps. Rest 2-3 minutes between sets.
Post loads to all movements to the Whiteboard and the Zen.
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
5 Rounds for time of:
200m run (row 250m/Bike .5)
40 double unders
20 walking lunges
Post times to the Zen.
For time:
5 rounds for time:
15 deadlifts 225/155lb
:30 hanging L-sit hold
– Legs extended on the L-sit hold.
Post loads and times to the Zen.
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14lb 10/9' target Masters 20/10lb 9/9'
30 cleans 135/95lb Masters-115/65lb
20 muscle-ups
(Scaled Option)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots 14/10lb 10/9
30 cleans 95/65
20 chin-over-bar pull-ups
Weightlifting:
7 sets for load:
3 split jerk
post loads to the Zen.
EMOM 21:
Minute 1 | DB CFHQ manmakers 50/35lb
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the CFHQ manmakers.
Today's score is heaviest back squat load.
Back squats start at a moderate weight and increase across all 7 sets.
Maintain 3-5 man makers every single round.
AMRAP 5:
10 squat snatches 115/75lb
20 box jump-overs 24/20"
15 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches 115/75lb
20 box jump-overs 24/20"
15 strict pull-ups
Post loads and rounds to the Zen.
AMRAP 15:
10 pull-ups
25-ft DB overhead walking lunge 50/35lb
15/20-calories
25-ft DB overhead walking lunge
– Use one DB.
AMRAP 10:
20 double-unders
10 goblet squats (53/70 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.
WOD
5 rounds for time:
30 Good mornings OR erector crunch
30 strict sit-ups
Post-workout:
Accumulate:
30 strict toes-to-bars
3 Rounds for time of:
Row 1000/800m
10 rope climbs
50 overhead squats 95/65lb
One rows and the partner holds a plank. Split the rope climbs and squats as needed.
Weightlifting:
3 sets for load:
5 push press
3 drop sets:
2 push presses
– Use 90% of your best set of 5.
Post loads to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
