WODs for the week 2-6-17 to 2-11-17

Don’t get used to this early post. I want it done early this week so I can relax! While I’m relaxing, you sign up for the Open and sign up for our Anniversary dinner. The dinner is Feb 18 at 6pm at Wings Etc. in Jackson. Five days later the first WOD of the Open will be announced. We will have fun, then have a different kind of fun for 5 more weeks.

One of the things we have discovered from Dave Castro, the coordinator of the Open, is that Dumbbells will be involved. We will try to practice what we can before that announcement so we can be as prepared as possible. Take care and work hard this week.

MONDAY 2-6-17
Strength WOD: Back Squat
5 reps x 3 sets
then:
For time:
50-40-30-20-10
KB Swings (53,35)
Sit-ups

TUESDAY 2-7-17
EMOM for 18 minutes: (6 rounds of each)
1st min: 10 Russian Twists* (20,14)
2nd min: 5 Tire Flips
3rd min: 20 Back Extensions (on floor, feet down, chest up)
*Feet off the floor, touch floor on side with MB, then other side = 1 rep

WEDNESDAY 2-8-17
5-3 minute rounds of:
10 Front Squats (185,125)
10 Box Jumps (24,20)
Row for Calories
Rest 3 minutes

THURSDAY 2-9-17
Strength WOD: Power Clean
3 reps x 5 sets
then:
3 Rounds for time:
20 DB Overhead Lunges (50,35)
10 Push-ups
5 Handstand Push-ups

FRIDAY 2-10-17
1/2 "Badger"*
3 Rounds for time:
15 Squat Cleans (95,65)
15 Pull-ups
400 meter Run
*If you would like to do the entire Hero WOD do:
3RFT
30,30 and 800 meters

SATURDAY 2-11-17
Open Gym from 8 to 10am