WODs for the week 11-6-23 to 11-11-23
This week includes Veterans Day, but it is on Saturday. We will do the hero WOD “Chad” to honor a veteran, and to support Veteran Suicide Prevention on Friday. If you choose to donate, the link for sending support is: https://chad1000x.com We will be doing 1000 step-ups as a class each hour, so encourage all your friends to come and help! We did this last year with sandbags on our own, but I would like to try it this year as a group effort with no weight and see if each class can actually accumulate 1000 steps.
MONDAY 11-6-23 Strength WOD: Deadlift (3x5) then: For time: 21-15-9 Box Jumps (30,24) 12-9-6 Clean & Jerks (185,125) TUESDAY 11-7-23 3 Rounds for time: 800 meter Run 25 Squats 25 Push-ups WEDNESDAY 11-8-23 For Reps: 1:00 Rope Climbs 1:00 DB Squat Snatch alt 2:00 Rope Climbs 2:00 DB Squat Snatch 3:00 Rope Climbs 3:00 DB Squat Snatch THURSDAY 11-9-23 Strength WOD: Bench Press (3x5) then: 4 Rounds for time: 25 GHD Hip-Extensions 25 Toes-2-Bar Friday 11-10-23 "Chad" For time: 1,000 Step-ups* * Complete as a class, choose the height of your box, and skip the weight. SATURDAY 11-11-23 Open Gym at 8am and 9am