Well, I didn’t think it could happen, but it did. We worked out for one whole week without turning a fan on once! Whew, that was a cold week! Next week it should be warmer, but it is supposed to rain every day. Maybe that’s better, but I’m not sure. I think this next week should also be a better blend of arm and leg days. The last two weeks were pretty rough for some of us!

MONDAY 1-22-24
Strength WOD: Bench Press (3x5)
then:
For time:
30 Calorie Row
21 Push Jerks (less than BP)
30 Calorie Row
15 Push Jerks (adding weight)
30 Calorie Row
9 Push Jerks (BP work weight)

TUESDAY 1-23-24
For time:
"Deck of Cards"
Hearts-Ring Rows
Diamonds-Sit-ups
Clubs-Lunges
Spades-Push-ups
Joker-KB Swings
A = 11 reps
1-10 = face value reps
J-Q-K = 10 reps
Joker = 50 reps

WEDNESDAY 1-24-24
For time:
30-20-10
Burpees
Pull-ups
DB Snatches-alternating

THURSDAY 1-25-24
Strength WOD: Power Clean (5x3)
then:
For time:
21-18-15-12-9-6-3
Deadlifts (PC work weight)
2 Rope Climbs between sets

FRIDAY 1-26-24
5 Rounds for time:
20 Push Press (75,55)
20 Front Rack Lunges

SATURDAY 1-27-24
Open Gym at 8am and 9am
Posted in Workout of the Day

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