WODs for the week 1-22-24 to 1-27-24
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