Saturday, Aug 3

“Zen is not some kind of excitement, but concentration on our usual everyday routine.”

– Shunryu Suzuki 

Today:

8:30 Rebuild

9:30 Community WOD

Monday: ( Labor Day )

10am Community WOD only

Rebuild

3 RFQ

 Glute Bridge Walk-Out x 5 reps @ 4040

Dumbbell Romanian Deadlift x 8 reps

Single-Arm KB Swing x 8 reps per side

3 RFQ

Piked Handstand Push-up x 10 reps @21X1

Dumbbell Suitcase Deadlift x 10 reps per side @2111

V-Ups x 10-14 @21X1

If time, “Depth Drop” Series

Two sets of:

“Depth Drop Series”

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3 

Community WOD

In 12 mins, for max reps of:

100/70 Machine Calories

max reps in remaining time Wall Balls, 20/14 lbs

-- Rest 4 mins --

In 8 mins, for max reps of:

70/50 Machine Calories

max reps in remaining time Dumbbell Thrusters, 50/35 lbs

-- Rest 4 mins --

In 6 mins, for max reps of:

50/35 Machine Calories

max reps in remaining time Air Squats

Athlete Instructions

Can be done with partner or individually. Partners can use any split to break up work.

Machine Calories- Assault Bike or Row