Monday
Rings 1: Top Position (rings out) 3 rounds of 3-5 second holds Assisted Dips, 3-5 rounds of 5-10 reps WOD AMRAP in 20 minutes Run 400m 10 Handstand push ups 20 One legged squats alternating
Rings 1: Top Position (rings out) 3 rounds of 3-5 second holds Assisted Dips, 3-5 rounds of 5-10 reps WOD AMRAP in 20 minutes Run 400m 10 Handstand push ups 20 One legged squats alternating
The gym will be closed at 6pm in recognition of Good Friday. WOD 3 Rounds for time of: 21 Hang power snatch 95/65lb 21 Toes to bar 21 burpees Post times to the Zen.
MAX EFFORT…. Back Squat 5×3 @ 84% of your 1 rep max (NO BASE) Box* Back Squat 5×5 (start at 75% of 1 rep and work up from there) *With a box or chair at or slightly below parallel, squat to the box, sit on it (shutting off legs) then sit forward and squat back
Rings=Rest! WOD “Jack“ Complete as many rounds as possible in 20 minutes of: 115/80 pound Push press, 10 reps 10 KB Swings, 1.5 pood (55/35lb) 10 Box jumps, 24/20 inch box Post rounds to the Zen.
Rings 1: 3 Rounds of 8-12 reps of each exercise Reverse Pull Ups Assisted dips The Friday of Memorial day weekend we do the Murph workout for “Murph for Miller” which is a charity WOD to raise money for the Homeless Veterans shelter in Wheaton. Murph is a tough workout and a lot
Rings 1 3 Rounds of: 8-12 reps Reverse Rows 8-12 reps Assisted Pull Ups WOD A “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings (70/55lb) WOD B 4 Chest to bar pull ups 4 Push jerks 95/65lb 8 Kettlebell swings 55/35lb
WOD 7 Rounds for time of: 5 Power cleans 135/95lb (masters 115/80lb) 10 Bar facing over the bar burpees! 15 Double unders Post times to the Zen.
Rings 1 program: 3-5 rounds of 8-12 reps of: Reverse pull ups 3 rounds of 5 reps of: Jump to inverted hang WOD 5 Rounds for time of: 5 Squat Snatches 115/80lb (masters 95/65lb) 3 Muscle ups (masters 5 chest to bar pull ups and 5 push ups) Post times to the Zen!
Rings 1: Do 3-5 sets of 8-12 reps of the following two exercises: Reverse Rows (ring rows) Assisted pull ups WOD AMRAP in 15 minutes of: Deadlift 155/105lb 5,6,7,8,9….etc reps 24/20″ Box jumps 10 reps The first round will begin with 5 deadlifts and 10 box jumps, the second round you will add one rep