Where are all the dedicated morning Zoners? Don’t forget that we have now added a 7:00 a.m. class to our schedule! So all you Early Birds make a plan to come down and WOD your hearts out before work. It’s a great way to start the day, not to mention it’ll wake you up like nobody’s business…. (And, as a special added bonus, you get to spend time with Coach Bones. 😉 )
See you there!
Today’s Workout:
Buy In – Muscle up practice for 15 minutes. Work through progressions with strict muscle up and rubber bands, or jumping muscle ups.
WOD – “No Name”
This WOD will be named after the top female score today! Let’s go ladies!!!
Part 1:
Deadlift – 4 x 6 Reps, work your way up to a heavy 6RM.
- Keep the core tight
- Maintain lumbar curve on each rep
- Touch and Go reps
- No dropping of the weight at the top, not even on last rep
- If you are competing in the Zone Games this weekend don’t push the deadlift to a New PR! Save your hammies and back!
Part 2:
5 Rounds for time:
- 5 Body weight Front Squats
- 5 Handstand Pushups (1 abmat / no ab mat)
No racks allowed, so you must clean the weight up each set.
Zone 4: scale squat to 3/4 BW
Zone 3: scale HSPU to 2 abmats / 1 abmat
Zone 2: scale squat to 50%, scale hspu to regular pushups
Zone 1: scale squat as needed
Scoring: Take the time in Part 2 (seconds) and Subract your 6RM deadlift for your score. There could potentially be a negative score in the Male category.
Cash Out – Foam roll out low back and hamstrings
