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