Zechariah O’Rarden

Sore, tired, slow. Stay moving! 💪🏻
(21:00 AMRAP)
18 wall balls 20/14lb
15/11 cal ski
12/9 cal row (damper 10)
9 dumbbell bench press 80s/60s

Score = rounds/ reps completed (goal = 4-6 rounds)

Scaled option:
(21:00 AMRAP)
18 wall balls 20/14lb
15/11 cal ski (or cut off after 1:00)
12/9 cal row (any damper setting)
9 dumbbell bench press 60s/40s

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!

This week of workouts came out swinging 💢
(For time)
9-15-21-15-9
Deadlift 255/175lb
Burpee box jump 24/20”
15/11 cal bike (every round)

Score = time (time cap = 20:00)

Scaled option:
(For time)
9-15-21-15-9
Deadlift 185/125lb
Burpee box jump (lower height or burpee box step up)
15/11 cal bike (every round)

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!

This was harder than I thought 🫠
(21:00 clock)
Every 3:00:
9 push press 155/105lb
6 sandbag cleans 150/100lb
3 wall walks (10” line)

Score = total reps completed (126 total reps)

Scaled option:
(21:00 clock)
Every 3:00:
9 push press 115/85lb
6 sandbag cleans 100/70lb
3 wall walks (20” line)

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!

Sn**ch ladder (with some wall balls) 💪🏻
(For time)
10-8-6-4-2
Sn**ches
20 wall balls each round 20/14lb
- 1st round: 115/85lb
- 2nd round: 135/95lb
- 3rd round: 165/115lb
- 4th round: 185/125lb
- 5th round: 205/145lb

Score = time (time cap=12:00)

Scaled option:
(For time)
10-8-6-4-2
Sn**ches
20 wall balls each round 20/14lb
- 1st round: 75/55lb
- 2nd round: 95/65lb
- 3rd round: 115/85lb
- 4th round: 135/95lb
- 5th round: 155lb/105lb

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!

This had some sauce 🌶️
(7 rounds for time)
12 dbell shoulder to overhead 70/50lb (6/6)
8 burpee over dbell
40 double unders
-then-
100 toes to bar

Score = time (time cap=21:00)

Scaled option:
(7 rounds for time)
12 dbell shoulder to overhead 50/35lb (6/6)
8 burpee over dbell (may step over)
80 single unders
-then-
100 hanging knee raises

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!

Let’s say “arm day” 🔥🥵
(20:00 clock)
Every 4:00:
6 devil’s press 55s/35s
8 bar muscle ups
10 wall facing handstand push ups

Score = reps completed (120 reps)

Scaled option:
(20:00 clock)
Every 4:00:
6 devil’s press 35s/25s
16 jumping or kipping pull ups
10 strict press 95/65lb

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!

So much gas ⛽️ 💨
(For time)
27-24-21-18
Chest to bar pull ups
PVC facing burpees
300m run every round

Score = time (25:00 time cap)

Scaled option:
(For time)
27-24-21-18
Jumping or assisted chest to bar pull ups
PVC facing burpees
300m run every round

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!

My legs were toast 🥵
(2 weights, 15:00 time cap)
(For time)
15-12-9
Push jerk 135/95lb
15/11 cal bike

-rest 3:00-

9-6-3
Push jerk 185/125lb
21 box jumps 24/20”

Score = time

Scaled option:
(For time)
15-12-9
Push jerk 95/65lb
15/11 cal bike

-rest 3:00-

9-6-3
Push jerk 135lb/95lb
21 box jumps (lower height or box step ups)

Feel free to post your score or ask scaling questions below!

Follow me for quick daily workouts!