Friday

WOD

20 minute AMRAP

For the first 5 minutes it will be an AMRAP

5 Thrusters 115/80  (Masters:95/65)

10 Toes to bar

Then 5 minute:

to find your best Turkish Get Up (weight must be done with both arms individually and you may use KB's DB's or bars)

Then 5 minute AMRAP of:

5 Handstand Push Ups (Alternate will be 115/80lb shoulder to overhead)

10 Deadlifts 185/130lb (Masters 135/95)

Then 5 minutes AMRAP of:

"Cindy"

5 Pull Ups

10 Push Ups

15 Squats

You will change YOUR OWN weights on your ONE bar on your time during the WOD.

Keep the standards high, keep your integrity high and have fun. Total rounds from all three AMRAPS will be counted together as a total. Post totals for each individual AMRAP on the whiteboard and total rounds to the Zen. Also post the Turkish Get up to whiteboard and the Zen.

Thursday

Weightlifting:

With a continuously running clock:

7 two minute rounds of a snatch complex

1 Snatch deadlift, 1 Hang snatch (squat), 1 Overhead squat

Add weight.

You will have two minutes to complete the complex and add weight. Go as heavy as possible, and don’t put the bar down!

Conditioning:

2-4 Rounds not for time:

10-15 GHD sit ups or V-ups

Row or Bike 10-20 calories

8-12 Mountain climbers on the rings

Post Snatch complex loads to the Zen.

Tuesday

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb. Masters 135lb

Women: 105 lb. Masters 95lb

Then:

Back Squat 5 x3@ 85%

Post scores (total reps) to whiteboard and the Zen.

Monday

WOD

10 rounds for time of

10 pull ups

10 push ups

10 sit ups

10 squats

Then with a partner produce on a bike and a rower a total of 100 calories. One person may row half and the other may bike half then switch. It is ONLY 100 calories total, so 25 per person per bike per rower will give 50 calories each. You may row or bike as much as you want to help your partner out. But only 1 bike and 1 rower may be used.

Tuesday

Lifting!!

EMOM 12 minutes:

In two minutes complete the following complex:

1 rep of the following complex for max loads Deadlift / hang clean / hang clean and jerk

Do not put the bar down between lifts. And be sure to differentiate between the lifts.

Then:

EMOM 12 Minutes

EVEN: Box Back Squat 5 reps (work on depth instead of load)

ODD: Max distance handstand walks

Post all the above to the Zen.

Tuesday

WOD

7 minutes to Squat clean as much weight as possible with a partner.

two people will do 20 reps at each desired weight (you decide the weight), then wehn you complete the round of 20 reps, you will add weight and do another 20 reps between the two of you. You will continue this rep scheme and adding weight for the entirety of the 7 minute workout.

Score will be sum of total weight lifted. It will only be considered Rx if you squat clean every rep and you add weight every 20 reps.

Then:

EMOM for 12 Minutres

Even: Back squat 3 reps @ 83%

Odd: Ring push ups 7-10 reps