WODs for the week 10-16-17 to 10-21-17

I hope you all have the numbers you need for the trainers that will be at classes this week. Work hard, but scale wherever you need, to be smart about working out. Have fun with these wods. One more birthday to celebrate. Hopefully it doesn’t turn out like the last birthday wod. Though, this one looks ok on the board too.

MONDAY 10-16-17
Madelynn Adams B-day WOD (9-29-17)
3 Rounds for time:
9 Power Snatch (75,55)
13 Knees-2-Elbows
29 Med Ball Deadlifts (20,14)

TUESDAY 10-17-17
Strength WOD:
5+ Deadlift
then:
AMRAP in 15:00
5 GH Raises
7 Tire Flips
9 Sandbag Cleans* (50,40)
*full squat

WEDNESDAY 10-18-17
In 3:00
Run 400 meters* then
Max reps Pull-ups
Rest 1:00
In 3:00
Run 400 meters then
Max reps C&J (155,105)
Rest 1:00
In 3:00
Run 400 meters then
Max reps Pull-ups
Rest 1:00
In 3:00
Run 400 meters then
Max reps C&J (155,105)
*may run 200 meters if your 400 meter is longer than 2:30

THURSDAY 10-19-17
Strength WOD:
3x5 Bench Press
then:
AMRAP in 12:00
5 Renegade Push-ups (35,25)
10 Box Jumps (24,20)
15 KB Swings (53,35)

FRIDAY 10-20-17
Partner Deck of Cards*
Hearts-Burpees
Diamonds-Sit-ups
Clubs-Goblet Squats (35,26)
Spades-Good Mornings (45,35)
Joker-Double Unders
1-10 face value reps
J,Q,K 10 reps
Ace 11 reps
Joker 50 reps
*One deck between 2 people or deal out half the deck. Make sure each person gets 1 Joker.