WODs for the week 10-9-23 to 10-14-23
There is only one outside Run for this week. I don’t really trust the weather predictions far in advance. So, every nice day you are at the gym, go run outside for fresh air and practice for a Fall 5K. You know November is always a good time to plan that. Be ready to beat your last time!
MONDAY 10-9-23 Strength WOD: Deadlift (3x5) then: "Annie" For time: 50-40-30-20-10 Sit-ups Double Unders TUESDAY 10-10-23 For time: 100 Calorie Bike 100 KB Snatch (heavy),(70,53) 100 Toes-2-Bar * Split up the reps and movements any way you want. As long as you get a total of 100 for each movement. WEDNESDAY 10-11-23 Every 2:00 for 15 cycles (30:00) complete: 2 Clean & Jerks for 5 cycles add weight and complete: 2 Clean & Jerks for 5 cycles add weight and complete: 2 Clean & Jerks for 5 cycles * These should start out heavy. You are only doing 2 reps, with lots of rest time. Then add weight, small amounts that you can still be successful in lifting. THURSDAY 10-12-23 Strength WOD: Back Squat (3x5) then: AMRAP in 12:00 9 Pull-ups 3 Front Squats (less than Back Squat weight) 9 Pull-ups 6 Front Squats 9 Pull-ups 9 Front Squats 9 Pull-ups 12 Front Squats * Keep adding 3 reps to the Front Squats each round, may use racks. FRIDAY 10-13-23 6 Rounds for time: 12 DBx2* Deadlifts 9 DBx2 Box Step-ups 200 meter Run * Use same weights for DB movements (1 set) SATURDAY 10-14-23 Open Gym at 8am and 9am