Thursday
/AMRAP 8:
2 wall walks
4 box jump-overs 30/24"
Post rounds to the Zen.
Wednesday
/WOD
3 rounds for time:
20 wall-ball shots 20/14lb
20 low hang squat snatches 75/45lb
– Each snatch begins from below the knee.
Post loads and times to the Zen.
tuesday
/5 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target (12 in)
Max distance DB farmers carry 50/35lb
Rest for 1:00.
– Use two DBs.
Your score is the total distance of the DB farmers carry.
Monday
/For time:
500/400m row
30 hang power cleans 205/145lb
500/400m row
Post loads and times to the Zen.
Monday
/WOD
3 rounds for time:
15 thrusters 95/65lb
400-m run
Post times to the Zen.
Friday!!
/WOD
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
Post rounds to the Zen.
Thursday
/Weightlifting:
5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
-Perform a new set every 3:00. This will allow for about 2:30 of rest between sets.
Wednesday
/For time:
1000 meter row
then, 5 rounds:
15 pull-ups
7 push jerks 135/95lb
Post times to the Zen.
Friday!!
/WOD
8 rounds for time with a partner:
30 burpees
20 Russian KB swings 70/55lb
10 chest-to-bar pull-ups
– Split the work as needed. One work one rests.
post times to the Zen.
Thursday
/3 x AMRAP 3:
20 wall-ball shots 20/14LB....10/9' targets.
15 toes-to-bars
– Rest 2:00 between AMRAPs
Wednesday
/AMRAP 12:
10 DB snatches 50/35lb
10 burpee box jump-overs 24/20"
Post rounds to the Zen.
Tuesday
/EMOM 20:
Even minutes: 3 power cleans 225/155lb
Odd minutes: Max calorie row
Post total calories to the Zen.
Friday!!
/AMRAP in 20 minutes
10 Pull ups
15 Burpees
25 Kettlebell Swings 55/35lb
Post rounds to the Zen.
Wednesday
/1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Post rounds completed to comments.
Monday
/WOD
5 rounds for time:
14 alternating DB single-leg squats 35/20lb
7 push jerks 155/105lb
– Use a single DB.
Post loads and times to the Zen.
Tuesday
/RX
EMOM 10:
7 DB shoulder presses 50/35lb
AMRAP calorie row OR bike
– Use two DBs.
Friday!!
/With a partner:
amrap for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups 24/20"
One works while other holds a Plank. Alternate as needed to complete as many rounds as possible.
Post rounds to the Zen.
Thursday
/AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
Wednesday
/6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
Monday
/WOD
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
