WODs for the week 5-11-15 to 5-16-15
How many times did you look for the posted wods over the weekend, either in your e-mail or on the website? Sorry they weren’t there, but we had a great time in Iowa celebrating Lydia’s graduation. We worked out with her at her gym and brought you back a souvenir! Something to look forward to on Wednesday, and all summer, Lydia is going to be home and can make up some more wods for us! However, Nathan and I aren’t really having any problems coming up with some fun ones of our own. A little suggestion from you and some tweaking from us, fun, fun, fun!
MONDAY 5-11-15 "Chelsea" EMOM for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats TUESDAY 5-12-15 Strength WOD: Deadlift empty bar x 5 reps x 2 sets add weight x 5 reps add weight x 3 reps add weight x 2 reps Work Sets: add weight x 5 or more reps Regular WOD: "Randy" For time: 75 Power Snatch (75, 55) WEDNESDAY 5-13-15 "Iowa Fun" For time: 30 minute cap Run 400 meters 10 Push-ups 400 meters Overhead Walk (95, 65) Stop at corner and do 10 Thrusters continue to storm drain and do 10 Snatch come back to corner and do 10 Back Squat 10 KB Swings (53, 35) 400 meters Farmers Walk (53, 35) in each hand at corner do 10 Thrusters (with weight in both hands) at storm drain do 10 Snatches (with one weight only, 5 each arm) at corner do 10 Goblet Squats (with one weight) 10 Sandbag Cleans (50, 40/35) 400 meter Sandbag Carry at corner do 10 Front Squats at storm drain do 10 Jumping Back Squats at corner do 10 Back Squats THURSDAY 5-14-15 3 Rounds for time: 20 Pistols 7 Muscle-ups* 10 Hang Power Cleans (175, 115) * scale to Jumping Muscle-ups or Transition to up if attempts fail in first round FRIDAY 5-15-15 Strength WOD: Power Cleans empty bar x 5 reps x 2 sets add weight x 5 reps add weight x 3 reps add weight x 2 reps Work Sets: add weight x 3 reps x 5 sets Regular WOD: "Annie" 50-40-30-20-10 Double Unders Sit-ups SATURDAY 5-16-15 To Be Determined again this week. There is another graduation this weekend. This time it is for Laura A. Meece. This is the second of three. Then schedules will only be altered for vacations and other normal things! I will try to keep you informed.