WOD 12/8/18
WOD 12/8/18

Power Clean 3-3-3-3   Then:   15 min Amrap of:   8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB Weighted Pullups 50/35   Post Loads and Times to ZEN and Comments:  

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WOD 12/6/18
WOD 12/6/18

Push Press 3-3-3   Then:   7 Rds for time of:   7 Push Press (135/93) 7 Burpee Pullups 7 Front Rack lunges (135/93) 7 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 11/29/18
WOD 11/29/18

Deadlift 3-3-3   Then:   12 Min Ladder   3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar   6 Thruster 6 Power Snatch 6 Toes to Bar   9 Thrusters 9 Power Snatch 9 Toes to Bar   12 Thrusters 12 Power Snatch 12 Toes to Bar   15 Thruster 15 Power

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WOD 11/22/18
WOD 11/22/18

Happy WODS-GIVING A Thanksgiving Event with All the Ladies 8AM AND 10AM CLASSES ONLY TODAY   Menu and Instructions   Appetizers with Fran:   800 meter run To Fran’s   1 Helping of: 15 Thrusters 15 Pullups   1st Course with Kelly:   600 meter run to Kelly’s   1 Plate of: 30 wall balls

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WOD 11/15/18
WOD 11/15/18

Hang Clean 2-2-2   Then:   Nasty Girls:   3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95   Post Loads and Times to ZEN and Comments:  

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WOD 11/8/18
WOD 11/8/18

Jerk 3×3   Then   6 Rounds of:   200 Meter Run 7 Clean and Jerk 135/93 10 Toes Through Ring   Post Loads and Times to Zen and Comments:  

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WOD 11/3/18
WOD 11/3/18

DeadLift 3-3-3   Then:   21-15-9-15-21   Dumbell Burpee Deadlift 50/35 Box Jumps 24/20   Post Loads and Time to ZEN and Comments:  

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WOD 11/1/18
WOD 11/1/18

Back Squat 3-3-3   Then   21-15-9 reps of:   Front Squats 115#/83# Burpee Pull-ups   Post Loads and Time to ZEN and Comments:  

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WOD 10/25/18
WOD 10/25/18

Snatch 2-2-2   Then   13 Min AMRAP of:   7 Power Snatch 135/93 8 Front Rack Lunges 135/93 9 Toes to bar   Post Loads and Times to ZEN and Comments:  

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WOD 10/18/18
WOD 10/18/18

Front Squat 3×5   Then:   30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans   Post Loads and Times to Zen and Comments:  

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WOD 10/13/18
WOD 10/13/18

DeadLift   3-3-3   Then:   In 15 Min:   Perform a 750 Meter Row   Then an AMRAP of:   12 Wall Balls 9 KB Swing 2 Pood/1.5 pood 6 Burpees   Post Loads and Times to ZEN and Comments:  

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WOD 10/11/18
WOD 10/11/18

Front Squat 3×5   Then:   5 rounds of:   7 Burpee Pullups 10 Power Snatch 95/63 21 Double Unders   Post Loads and Times to Zen and Comments:

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