WODs for the week 1-4-16 to 1-9-16

Happy New Year! We are not promoting the Burpee Challenge this year as we have done some years before. If this is something you would like to do, you are welcome to do it on your own. Do 1 Burpee Jan 1st, 2 Burpees on Jan 2, 3 Burpees on Jan 3, 4 Burpees on Jan 4, and continue this pattern for 100 days (April 8 or 9). Be aware of overuse, repetitive motion injuries. Don’t get behind and use good form! Shoulders and low backs tend to get the most abuse.

I am going to promote flexibility and stability exercises in the warm up time. Several people have tight hips, SI joints, shoulders that limit our ability to move well in wods or lifts. We are going to try to improve that for everyone! Don’t neglect trying these exercises thinking that you don’t really need to warm up! I have seen you move!

MONDAY 1-4-16
Front Squat
3-3-3-3-3

TUESDAY 1-5-16
5 Rounds for Reps:*
1 minute of DB Deadlifts
1 minute of Push-ups
*no rest between rounds, count reps for each minute, note weight of DB

WEDNESDAY 1-6-16
"Jason"
For time:
100 Squats
5 Muscle-ups*
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
*Scale 2:1 Pull-ups and Dips/Ring Dips

THURSDAY 1-7-16
21-15-9 for time:
Good Mornings (45,35)
Med Ball Twists (20,14)
Sit-ups
Toes-to-Bar

FRIDAY 1-8-16
AMRAP in 20 minutes:
5 GHRs
10 Overhead Squats (95,65)
5 Handstand Push-ups

SATURDAY 1-9-16
Open Gym from 8-10 am