Posts

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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
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WOD 3/4 – Zach’s Class

4 Rounds

  • 15 roll situp pushes
  • 30 prison squats (hands behind the head for proper form)
  • 8 walk downs
  • 16 spin lunges
  • 20 lateral raises

1x only – whenever you want

  • 30 box jumps
  • 20 pull ups
  • 1 duck walk
  • 1 minute L sit