WODs for the week 7-31-23 to 8-5-23
I am working ahead a little bit. I have 3 weeks of WODs lined out and am working on the 4th week. That will take us all the way to the beginning of the school year. I can’t believe it is already this close. There are vacations and last minute trips to fit in, but don’t forget to stay active when you are on “vacation”. Don’t make it a vacation you have to pay for again when you come back!
MONDAY 7-31-23 Run-each*-for time 1 Mile Rest 3:00 1,200 meters Rest 2:00 800 meters Rest 1:00 400 meters *Run variations that will allow you to finish in 8:00, 6:00, 4:00, and 2:00 Ideally after each rest you will push your pace a little bit harder than the last one, so the last run is a sprint. TUESDAY 8-1-23 Strength WOD: Bench Press (3x5) then: AMRAP in 5:00 12 Front Squats (125,85) 12 Cal Bike Rest 5:00 AMRAP in 5:00 9 Front Squats (155,105) 9 Cal Bike WEDNESDAY 8-2-23 10 Sets of this complex for max weight: 1 Power Clean 1 Hang Power Clean 1 Split Jerk THURSDAY 8-3-23 Strength WOD: Deadlift (3x5) then: For time: 24-16-8 2 DB Hang Clean & Press (50,35) Ring Dips FRIDAY 8-4-23 "Terrible Angie*" For time: 100 C2B Pull-ups 100 Push-ups 100 GHD Sit-ups 100 Pistols-alt * We often do 4 Rounds of 25 of each movement. Since these variations are a bit harder than usual you might consider 5 Rounds of 20. Cut off the rounds so that you finish in 20-25 minutes SATURDAY 8-5-23 Open Gym at 8am and 9am