WODs for the week 2-27-23 to 3-4-23
We have one more week of the Open. I have asked most of those signed up for the Open if they want to repeat 23.2 on Monday. So far the answers have been, “NO”. I am also one of those that thinks that WOD is done! I have no idea what will be left for us to do on Friday, but I do expect to use the jump ropes. So, maybe warm-ups need to include jumping rope, either Single Unders or Double Unders, be ready.
MONDAY 2-27-23 Strength WOD: Bench Press (3x5) then: AMRAP in 15:00 "Cindy XXX" 5 Pull-ups 10 Push-ups 15 Squats 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats continue adding 5-10-15 reps to each round TUESDAY 2-28-23 4 Rounds for time: 200 meters Farmers Carry (2 DB) 100 meters Walking Lunge 2 Box Circles on hands, toes on box OR 200' Bear Crawl WEDNESDAY 3-1-23 10 Rounds for time: 5 Pull-ups 5 Push-ups rest as needed 5 Rounds for time: 10 GHD Sit-ups 10 Back Extensions rest as needed 2 Rounds for time: 25 Wall Balls 25 Box Jumps THURSDAY 3-2-23 Strength WOD: Power Clean (5x3) then: AMRAP in 7:00 10 Sumo Deadlift High Pull (135,95) 10 Push Press FRIDAY 3-3-23 Open WOD 23.3 SATURDAY 3-4-23 Open Gym at 8am and 9am