“ZEUS” 3 Rounds for time of: 30 Wall ball shots Sumo deadlift high-pull (32’5/20kg) 30 Box jump 30 Push press (32’5/20kg) Row 30 calories 30 Push-ups Body weight Back squat, 10 reps
A. SKILLS: Butterfly Pull Ups B. “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
A. STRENGTH: Back Squat 3-3-2-2-2-1-1-1 B. 7 Intervals of “I go, you go” (partner WOD) 7 Back Squat @65-70% 1RM 200m Sprint
A. STRENGTH: 3 x Max Reps Strict HSPU B. EMOM 10′: 5 HSPU 5 Burpees 20 Double unders REST 5 minutes EMOM 10′: 2-5 MU 5 Box jump (90/80cm)
A. STRENGTH: Deadlift 3-3-2-2-2-1-1-1 B. AMRAP 20′: 15 Deadlift (85/60kg) 30 Sit Ups 400m Run
A. STRENGTH: Thrusters 3-3-2-2-2-1-1-1 B. OPEN GAMES 14.5 21-18-15-12-9-6-3 reps for time of:Thrusters (42’5/30kg)Burpees
A. STRENGTH: Power Snatch 5-5-5-5-5 B. AMRAP 17′: 5 Wall Climb 10 Power Snatch (60/45kg) 15 V-Up
A. 3 Rounds of: 3 Rope Climbs 15 Toes to Bar 50 Double Unders B. “karen” For Time: 150 Wallball Shots
A. STRENGTH: Weighted Pull Ups 3-3-3-3-3-3 B. 4 Rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Pull-Ups 60 seconds of Rest
A. Every 2 minutes, for 16 minutes: Squat Clean *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 – 1 rep @ 92-95% B. “Double Grace” 60 Clean&Jerk (60/42’5kg)
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