WODs for the week 1-11-21 to 1-16-21
We are back into a routine after the holiday disruptions. Hopefully you are seeing results and feeling good about your workouts. All you need to do is make steady progress. Sometimes progress is just not going backward! Keep up all your good work. The Open will be here before you know it! We have more new “girls” to practice with this week. And I have modified them.
MONDAY 1-11-21 Strength WOD: Shoulder Press (heavy 3x5) then: AMRAP in 15:00 10 Box Jumps 15 KB Swings 20 Ring Rows TUESDAY 1-12-21 "Barbara Ann" 4 Rounds each for time: 10 Push-ups 20 Deadlifts 30 Sit-ups 40 Single Unders Rest exactly 3:00 between rounds WEDNESDAY 1-13-21 "Ellen" 3 Rounds for time: 20 Burpees 21 Single Arm DB Snatch-alt 12 DB Thrusters THURSDAY 1-14-21 "Lyla" 10-1 for time: Muscle-ups Clean & Jerks (heavy) FRIDAY 1-15-21 For time: 3 Rope Climbs 21 Wall Balls 21 Calorie Row 2 Rope Climbs 15 Wall Balls 15 Calorie Row 1 Rope Climb 9 Wall Balls 9 Calorie Row SATURDAY 1-16-21 Open Gym at 8am and 9am Yoga at 9am