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Home WOD 5 rounds of 5 Deadlifts (135/95….50/35lb dumbbells) on every even minute!!! 20 Burpees over an object (laterally or you may face it, any object, dumbbell, towel, broomstick) 20 Candlesticks (roll back, then launch forward and stand) Post times to the Zen.

WOD 5 Rounds for time of: 10 Front Squats 4 Turkish Get ups (2 Per arm) For loads use what you can. If you own dumbbells use 50/35lbs for both exercises. If you have a Barbell…get creative!! 135/95 for front squats and use a dumbbell or some other weight of your choice for the TGU.

WOD5 Rounds of: First minute: Jumping Lunges max reps Second Minute: Plank hold pocket touch (hold a plank then reach back touch a pocket with each hand for one rep) Max reps Third minute: Sit ups max reps Fourth minute: REST. Post total reps to the Zen.

WOD 10 rounds for time of: 30 seconds of L-sit, unbroken 10 box jumps ♀ 30-in. box ♂ 36-in. box Alternate WOD if you do not have access to the Box or something for L-sits. 10 Rounds of 30 Second Hollow hold (shoulders and Feet off ground) 10 High jump overs (find an object to

At Home WOD WOD A 20 Minute AMRAP 10 handstand push ups 30 single-leg squats, alternating WOD B 20 minute AMRAP 10 Push ups 30 Air Squats Conditioning: Planks around the world. Lift each hand and foot off the ground while holding a plank, then lift a hand and a foot simultaneously. Do this for

At Home WOD Run for 35 minutes. Every 5 minutes, stop and perform 15 burpees. Post distance completed to the Zen.

At Home WOD With a dumbbell, Barbell or object…. Complete as many rounds as possible in 20 minutes of: 5 power snatches7 toes-to-bars Or V-ups9 box jumps Or lateral jumps over an object. Post rounds completed to the Zen.

AT HOME WOD 100 Candlesticks for time!

Home WOD “It is not that we cant play because we ‘got old’ it is that we ‘got old’ because we stopped playing.” Unknown. Complete as many rounds as possible in 20 minutes of:3 Wall climbs10 Up-downs5 Parallette pass-throughs (forward + back = 1) Lock out those hips! 10 Grasshoppers (right + left = 1)

Open WOD 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30