WODs for the week 10-30-23 to 11-4-23
I just realized I have a birthday this week! Don’t worry, I have a Birthday WOD planned that I think will be much more like a regular WOD than some others we have done. And I will save the running WOD I had planned for the following week which should be a bit warmer.
MONDAY 10-30-23 Strength WOD: Back Squat (3x5) then: 3 Rounds for time: 20 Sumo Deadlift High Pulls (75,55) 30 Walking Lunges 10 Renegade Push-ups TUESDAY 10-31-23 Every 90 seconds for 20 Rounds complete: 1 Power Clean 1 Squat Clean 1 Front Squat * Do these as one complex and add weight every other round. WEDNESDAY 11-1-23 AMRAP in 20:00 40 Double Unders 20 Lateral Burpees over the bar 10 Deadlifts (225,155) THURSDAY 11-2-23 Strength WOD: Shoulder Press (3x5) then: "Fran+Annie"="Franny" For time: 21 Chest-2-Bar Pull-ups 63 Double Unders* 15 Chest-2-Bar Pull-ups 45 Double Unders 9 Chest-2-Bar Pull-ups 27 Double Unders * Scale Double Unders to attempts in about that number of seconds (60,45,30) FRIDAY 11-3-23 Laura's B-day WOD: (11-3-58) 5 Rounds for time: 13 DB Thrusters (35,20) 13 Russian Lunges (one DB) 13 Med Ball Sit-ups (12,10) 13 Burpees 13 Box Jumps or Step-ups with DBs (24,20) SATURDAY 11-4-23 Open Gym at 8am and 9am