Friday!

Open Workout 19.3!!

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box

Women: 35-lb. dumbbell / 20-in. box

Masters 55+:Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk. Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Wednesday

WOD

Tabata Front Scale alternating between right and left 8 intervals of each

Rest 1 minute

Tabata Back Scale alternating between right and left 8 intervals of each

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Each leg is 8 intervals per movement. You will alternate between left and right the entire workout.

The intervals will be scored pass or fail. You either hold it for 20 seconds or you do not. One interval is 1 point.

THEN: Tabata row for distance. Guys try to break 1000m, ladies try to break 850m.

Post score for the 32 intervals and post tabata row meters to the Zen.

Tuesday

WOD

For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
   If you can finish 5 rounds by 5:00, switch to:
10-20-30 reps
   If you can finish 3 rounds by 10:00, switch to:
20-40-60 reps
   If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.

If you are unable to meet a time hack then continue with your current rep scheme until 20 minutes is up.

Post total reps of WOD to the Zen

Monday

WOD

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds an additional 5 reps will be deducted and for every 5 seconds there after.

Post reps completed to the Zen.

Friday

Open WOD 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

Monday

WOD

5 rounds for time of:

6 hand release pull ups, alternating*

20 dumbbell power snatches alternating(go heavy).**

*With athlete hanging on the pull up bar (you don’t have to be at full extension) they must let go with one hand and reach down and touch their thigh and then reach up and do a pull up. They may ‘kip’ to do the pull up. A switch grip is highly recommended.

**Dropping of the dumbbells constitutes a NO REP.

Post times to the Zen.