WODs for the week 5-22-23 to 5-27-23
It’s spring and perfect weather, right now for almost anything you might want to do outdoors. Here it comes. Just a heads up, we are not doing “Murph” on Memorial Day for two reasons. One, we won’t be open on Memorial Day. Two, I don’t like the idea of doing only one “Hero” WOD every year when there are more than 600 “Hero” WODs to honor lots of people, instead of only one person.
We also are having problems with the WODs showing up on the emails. Laura said they are actually there, but they’re printed in white. Weird! She said if you copy the page, where you think the WODs should be printed, and reprint it, they will show up. Or just go to the website and check out the WODs on the blog. They are there!
MONDAY 5-22-23 Strength WOD: Deadlift (3x5) then: "1/4 Murph" For time: 400 meter Run 25 Pull-ups* 50 Push-ups 75 Squats 400 meter Run * these reps can be done in any order TUESDAY 5-23-23 For time: "Mercato" 5 K Run WEDNESDAY 2-24-23 4 Tabatas Calories on the Bike Squats Calories on the Bike Squats 1:00 Rest between Tabatas THURSDAY 5-25-23 Strength WOD: Bench Press (3x5) then: 4 Rounds for max reps: 1:00 KB Swings Rest :30 1:00 Sit-ups Rest :30 1:00 Step Back Lunges Rest :30 FRIDAY 5-26-23 Snatch Balance 5-5-3-3-2-2-1-1-1 Squat Snatch 5-3-2-1-1-1 SATURDAY 5-27-23 Open Gym at 8am and 9am