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WOD 3/16 – Zach’s Class

Warm up – Bring Sally Up, Bring Sally Down

1st round: 30 seconds of reps

2nd round: 45 seconds of reps

3rd round: 30 seconds of reps

  1. Renegade row
  2. Floor flys
  3. Push ups
  4. Rocket row
  5. A-press
  6. Chatarungas
  7. Shoulder slayer
  8. Downward dog pushups
  9. Hail Zach’s
  10. Lunge flys (lunge position, both sides)
  11. Hip thrusts
  12. Popeyes
  13. Lunge kickbacks (both sides)
  14. Split leg bicep curls (lunge position, both sides)
  15. Bicep blaster
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WOD 3/11 – Zach’s Class

10 Minute AMRAP (as many rounds as possible)

  • 15 Weighted sit ups
  • 15 R/L Snatch (ground to overhead) (15 per side)
  • Run 2x

10 minute EMOM  (every minute on the minute)

  • 12 Wall Balls
  • 5 Ball over burpees

4 Rounds – 12 minute cap

  • 6 Clap pushups
  • 12 V-ups
  • 24 Lateral raises
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WOD 3/9 – Zach’s Class

TABATA

4 minute rounds of each exercise

20 seconds of reps

10 seconds of rest

Should work out to 6 sets of 20 seconds of reps.

  1. Squats
  2. Pushups
  3. Rows
  4. Arnold press
  5. Leg raises
  6. Side plank raises
  7. Frog crunch
  8. Lunges