WODs for the week 1-30-23 to 2-4-23

This week I had a lot of collaboration for the suggested WODs. I told my kids about our diving experience on the first day on the ocean. They had lots of suggestions for a WOD to make all of you feel as nauseated as we felt. You know, “Share the Pain”? Hopefully there won’t actually be throwing up in the gym, like there was on the ocean. But we can all still have a good time.

Then there was Chris, who made up his own workout to help him get better at Cleans and Snatches. I liked it, and am going to have you practice it too. No telling what is going to happen when I leave people alone in the gym. You all come up with some wonderful ideas! Speaking of ideas, some of you have birthdays coming up. Plan your birthday WOD early so we can all help you celebrate!

MONDAY 1-30-23
Strength WOD: Back Squat (3x5)
then:
"Rough Seas"
3 Rounds for time:
20 GHD Sit-ups
10 Burpees
3 Forward Rolls
12 Thrusters (75,55)
8 Toes-2-Bar
1 Backward Roll

TUESDAY 1-31-23
"Cleans and Snatches"
4-5 Rounds for virtuosity then weight
5 Clean Pull (from the floor) and Shrug
30 sec rest
5 Static (no rebound dip) Hang Squat Clean
30 sec rest
5 Full Squat Clean
30 sec rest
5 Snatch Pull (from the floor) and Shrug
30 sec rest
5 Static (no rebound dip) Hang Squat Snatch
30 sec Rest
5 Full Squat Snatch
* add weight if all movements were excellent

WEDNESDAY 2-1-23
"Tabata This"
Tabata Row (for Calories)
1:00 rest
Tabata Squat
1:00 rest
Tabata Pull-up
1:00 rest
Tabata Push-up
1:00 rest
Tabata Sit-up
* score each Tabata with lowest number of reps in 8 cycles

THURSDAY 2-2-23
Strength WOD: Shoulder Press (3x5)
then:
5 Rounds for (Quality) then time:
:30 L-sit Hold
1:00 Handstand Hold
1:30 Dead Hang Hold (from pull-up bar)
2:00 rest

FRIDAY 2-3-23
5 Rounds for time:
50 Double Unders
50' Single Arm Overhead Lunges (50,35)

SATURDAY 2-4-23
Open Gym at 8am and 9am