WODs for the week 1-2-23 to 1-7-23
This is the first week of the year! Pick out a spot on the whiteboard above the cubbies shelf, and write your name and your goals for this year. Make them as specific as possible so you will know when you have achieved them. Don’t write something ambiguous, like “get more fit”. Then date your successes. Keep pursuing more goals and adjust as necessary to keep you motivated and pushing forward. I’m going to try to keep up with the records board this year so we can see what we need to work on.
MONDAY 1-2-23 "4/4 Angie" 4 Rounds for time: 25 Pull-ups 25 Push-ups 25 Sit-ups 25 Squats TUESDAY 1-3-23 Strength WOD: Bench Press (3x5) then: 3 Rounds for time: 30 GHD Sit-ups 10 Wall Walks WEDNESDAY 1-4-23 "Big Chief" 5-3:00 AMRAPs 2 Power Snatch (135,95) 4 Hand Release Push-ups 6 Pistols-alternating Rest 1:00 between AMRAPs THURSDAY 1-5-23 Strength WOD: Deadlift (3x5) then: EMOM for as long as possible:* 1 Cluster (Squat Clean Thruster) 1 Hang Cluster (Hang Squat Clean Thruster) 4 Lateral Bar Over Burpees * Score is rounds completed in the minute, plus reps in the last uncompleted round. FRIDAY 1-6-23 For time: 21-15-9 Push Press (75,55) Pull-ups SATURDAY 1-7-23 Open Gym at 8am and 9am