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Hang Squat Cleans 3 reps every minute on the minute for 10min -then- 12 min AMRAP: 7 Kettlebell Snatches-Right Arm (53, 35) 100ft Bear Crawl 7 Kettlebell Snatches-Left Arm (53, 35) 100 ft Crab Walk ____________________________________ Competitor Squat: 5-5-5 Bench Press:
3 Rounds of: 10 Front Squats (185, 135) 50 Double-Unders ____________________________ Competitor Squat: 5-5-5 Bench Press: 5-5-5 Power Cleans: 5-5-5 Sub 10min MetCon (light load) ____________________________ Two Paths ____________________________ Until next time… Train hard! -Coach
Death By: Pull-ups HRPUs -then- Death By: Squats Sit-ups Box Jumps (24, 20) ________________________ Competitor Complete the first portion of the WOD above ________________________ Jean Stewart: The Deadlifting (Great, Great) Grandma ________________________ Until next time… Train hard! -Coach
Strict Press 1-1-1 Push Press 1-1-1 Push Jerk 1-1-1 -then- Contest: Most burpees in 1 minute _______________________________ Competitor Squat: 5-5-5 Bench Press: 5-5-5 Power Cleans: 5-5-5 LBAE: 2x(8-20) LBAE: 2x(8-20) 5 rds: 30 sec’ hollow rocks, 30 sec’ supermans, 30 sec’
For Time: 200 Double Unders 1 mile run 100 Double Unders 800 meter run _______________________ Competitor Refer to competitor strength schedule. _______________________ Don’t forget, tomorrow is the last day to complete the Zone Challenge WOD, BF%, before pics and to turn
ZONE CHALLENGE WOD 15 min to establish 1RM Clean and Jerk -then- 400m Row 30 Push Press (95, 65) 30 Pull-ups 20 Overhead Squats (95, 65) 20 Pull-ups 10 Snatches (95, 65) 10 Pull-ups ___________________________ Competitor Rest ___________________________ Zone: Prep Day
15 min to establish 1RM Overhead Squat -then- 20 Rounds of: 4 Wall Balls 3 C2B Pull-ups ______________________________ Competitor Complete the met-con above _____________________________ REMINDER: The Zone Nutrition Seminars will be Wednesday at Noon and 6:30pm and Thursday at 6:30pm. The
20 Min AMRAP: 3 Wall Climbs 10 Up-downs 5 Box Shoot-Throughs (forward + back = 1) 20 Shins to Forearms ______________________________ Competitor Squat: 5-5-5 Bench Press: 5-5-5 Power Cleans: 5-5-5 UBAE: 2x(8-20) UBAE: 2x(8-20) 50 GHD Sit-ups 50 Slam Balls (20)
“Angie” For Tme: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats __________________________ Competitor Rest -or- Active recovery run/row __________________________ Details for our upcoming Zone Nutrition Challenge are live! __________________________ Until next time… Train hard! -Coach
12-11-10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (70, 53) Toes-to-bar -then- 4 rounds of: 30 seconds Hollow Rocks 30 seconds Superman 30 seconds Rest ______________________________ Competitor Squat: 5-5-5 Bench Press: 5-5-5 Power Cleans: 5-5-5 Complete KB Swing/T2B Met-Con above. Start at 10-9-8… instead of 12-11-10…
