WODs for the week 1-9-23 to 1-14-23

With a Friday the 13th in this week you could just be lucky instead of unlucky. There is some Rowing earlier in the week, but if it is nice outside on Friday and you want to change the Row to Run, you certainly may. Who knows what the weather will actually be like, it is still Missouri! I have already adjusted Friday to be a bit more friendly for us to complete.

MONDAY 1-9-23
Strength WOD: Power Cleans (5x3)
then:
For time:
500 meter Row
100 Double Unders
50 V-ups
50 Walking Lunges

TUESDAY 1-10-23
Partner WOD:
"Deck of Cards"
Hearts=Ring Rows
Diamonds=Sit-ups
Clubs=Push-ups
Spades=Squats
Joker=KB Swings
2-10=Face Value reps
Face Cards=10 reps
A=11 reps
Joker=50 reps
(Look, no Burpees! You're welcome.)

WEDNESDAY 1-11-23
EMOM for 15:00
1st minute (4,7,10,13) 18 Air Squats
2nd minute (5,8,11,14) 12 Push Press (45,35)
3rd minute (6,9,12,15) 6 Ring Dips

THURSDAY 1-12-23
Strength WOD: Back Squat (3x5)
then:
4 Rounds each for time of: 
500 meter Row
2:00 Rest between Rounds

FRIDAY 1-13-23
"Easy Daniel"
For time:
25 Pull-ups
500 meter Row (400 meter Run)
15 Thrusters (95,65)
500 meter Row
15 Thrusters
500 meter Row
25 Pull-ups

SATURDAY 1-14-23
Open Gym at 8am and 9am