WODs for the week 9/18/17-9/23/17
More birthdays, more FUN! (less shoulders?) It’s Laura A.M.’s birthday this week and Chris Bradford’s birthday next week. The fun never stops.
I am going to take my level 3 certification test again on Thursday. I might fail again, but I am learning a lot and trying to become a better coach. Everything I learn I’m trying to pass on to you whether or not I actually pass the exam. Wish me luck. Nathan says, you don’t want to see the grumpy wods.
MONDAY 9/18/17 Laura A Meece Birthday WOD 3 Rounds for Time: 9 Toes to bar 17 Power cleans (95,65) 20 Double unders 7 Power snatches (95,65) TUESDAY 9/19/17 "Loredo" 6 Rounds for Time: 24 Squats 24 Push ups 24 Walking lunge steps Run 400m WEDNESDAY 9/20/17 Stength WOD: Power Clean 5 sets of 3 reps then: "Jackie" 1000m Row 50 Thrusters (45,35) 30 Pull ups THURSDAY 9/21/17 50 Hip extensions 5 Rope climbs 40 Hip extensions 4 Rope climbs 30 Hip extensions 3 Rope climbs 20 Hip extensions 2 Rope climbs 10 Hip extensions 1 Rope climb FRIDAY 9/22/17 Strength WOD: Shoulder Press 3 sets of 5 reps then: For time: 30-20-10 GHD sit ups Toes to bar Wall Ball shots (20,14) SATURDAY 9/23/17 Open Gym 8-10 am