WODs for the week 5-16-22 to 5-21-22
Now that we know an alternate route for our 400 meter runs, we will run on the coolest days that are predicted for this week. That is, MONDAY! I don’t know how the construction is going right now. All I know is that it’s a little rough coming in to the parking lot, so be careful.
We have some interesting movements to play with this week. I hope everyone enjoys the variety of changing some things up from our usual old routines. All of these changes make us ready for anything in the real world. There are always going to be surprises.
MONDAY 5-16-22 AMRAP in 30:00 400 meter Run 10 Deadlifts (heavy) 400 meter Run 30 Sit-ups TUESDAY 5-17-22 Strength WOD: Deadlift (3x5) then: For time: 500 meter Row 20 Push-ups 500 meter Row 20 Parallette or DB Push-ups 500 meter Row 20 Ring Push-ups WEDNESDAY 5-18-22 5 Rounds for time: 20 Wall Balls target height (12',11') 10 MB weighted Pull-ups THURSDAY 5-19-22 Strength WOD: Bench Press (3x5) then: 5 Rounds of: 30 KB Swings* in 1:00 1:00 Rest * Penalty for not getting 30 Swings completed is 30 Burpees for each incomplete round to be done at the end of the WOD. FRIDAY 5-20-22 AMRAP in 12:00 1 Rope Climb 3 Overhead Squats 1 Rope Climb 6 Overhead Squats 1 Rope Climb 9 Overhead Squats Keep going, adding 3 reps to the OHS each round until time is up. SATURDAY 5-21-22 Open Gym at 8am and 9am