Strength:

5×3 split jerks (depending upon shoulder condition: work heavy for strength or light for form)

WOD:

12 min amrap:

3 kb swings (70/45)

4 front rack lunges (75/55)

5 horizontal jumps (count 1 side)

run 100m

For time:

5 Rounds/4min per round:  Start each round by running 200m and then using what is left of the round to do an amrap of the below indicated lifts.

Rounds 1 and 2: Front Squats (135/95)

Rounds 3 and 4: Push Press (135/95)

Round 5: OH Squats (135/95)

*Rest 90 seconds after each round.  Score is the cumulative amount of reps.  If needed, scale individual lifts but have all plates ready at the bar so as to minimize transition time between movements.

*Announcement:  The Zen Planner app has been updated and it now appears that we can keep track of our WOD results through the app but also through the website version.  I am playing with inputting the workouts but don’t have it totally figured out yet so expect some hiccups.  Take a look at it on both platforms, app and website, as I think they do slightly different things.

Skill: handstand pushups (30 total).

WOD:

5 min amrap of turkish getups (55/35).

Rest 3 min.

Run 800, 9/7/5 deadlifts (225/155) and bar facing burpees.

*NOTE: The new Zen Planner app came out today for iphone.  Run the update and hopefully some of the functionality issues will be resolved.*

*We are starting another nutritional challenge, see the FB page for details or talk to TJ in person.*

Oly Day:

1) Clean and Jerk 7×1

2) 5 min amrap of snatch balances (cannot set bar on ground, can rest with it on your back)

3) Tabata situps and pistols

*We are starting another nutrition challenge.  Check the facebook page for details (and like it while you are there

Strength: 3 Bear Complexes (heavy, weight tbd)

WOD: “Cindy” – 20 min amrap of 5 pullups, 10 pushups, 15 air squats

Squat: 5x5 Bulgarian Split Squat http://catalystathletics.com/exercises/exercise.php?exerciseID=173

WOD: "Amanda" 9/7/5 Snatches (135#) and Muscle-ups (modification is 3x pull-ups and ring dips).

Press: 5x5 sots press (snatch grip behind head) http://catalystathletics.com/exercises/exercise.php?exerciseID=95

WOD:

50 mtn climbers, 40 Pushups, 30 lunges (bodyweight, count both sides), 20 Push Press (75/55), 10 SDHP (75/55)

Cashout: work on handstands

WOD: "Bull"/Half Bull (we can make additional mods as needed to finish on time)

OLY Day - Snatch 7x1 from above knee (heavy, not max)

5x5 snatch grip dead lifts (heavy)

4x5 Romanian Dead Lifts

3 rounds: 10 strict t2b, rest 60s, 10 ski-man (kneeling postion, somebody weights your ankles, control the down and push off floor just enough to engage hamstrings to get back up again)

Skill: pullups (accomplish 35 pullups (kipping or strict) or 35 of the hardest mod. you can do)

WOD:  Run 400m, rest 2 minutes, 50 wall ball shots (20/14), rest 4 minutes, 50 med ball cleans, rest 2 minutes, run 400.  Running time for wod - record total time including rests