WODs for the week 1-8-24 to 1-13-24
Holidays are finally over and it’s back to real life, at the gym, at work, at school. It never has to be boring or drudgery. There are always new goals to strive for and work towards. On the white board over the cubbies, there are squares you can fill in with your new goals to work on for this new year. Update your old goals and adjust them to what you think you can achieve. This is supposed to be encouraging for you, not a failed resolution that makes you feel bad all year. Think of exciting things to work on!
MONDAY 1-8-24 Strength WOD: Power Clean (5x3) then: AMRAP in 8:00 2 Wall Walks (Inchworms with a Push-up) 2 Deadlifts (work weight) TUESDAY 1-9-24 2 Rounds for time: 50 DB Snatches-alt 50 Wall Balls WEDNESDAY 1-10-24 4 Rounds of: AMRAP in 4:00 3 Hang Power Cleans (135,95) 6 Shoulder-2-Overhead 9 Lateral Burpees over the Bar 12 Pull-ups 2:00 Rest THURSDAY 1-11-24 Strength WOD: Back Squat (3x5) then: For time: 600 meter Row 50 Sit-ups 40 Wall Balls 30 Cleans 20 Push-ups FRIDAY 1-12-24 For time: 21-18-15-12-9-6-3 Calorie Row DB Thrusters SATURDAY 1-13-24 Open Gym at 8am and 9am