WODs for the week 2-3-20 to 2-8-20
We are going to take advantage of the one nice day we are supposed to have this week and run outside on Monday. We have some running hero wods (Michael, Griff, Murph), that need to be updated soon, but we won’t start with any of those. Let’s just do a little running to get started.
Melanie and David both have celebrated birthdays this weekend. David on Saturday, Melanie on Sunday. Since David won’t be back for a week and Melanie hasn’t told me yet what she wants, we will celebrate with them both next week. Don’t worry, I’m sure it’ll be lots of fun.
MONDAY 2-3-20 3 Rounds for time: 400 meter Run 12 Bar Muscle-ups TUESDAY 2-4-20 Strength WOD: Power Clean then: For time: 10:00 cap 90 Double Unders* 30 Pull-ups 15 Lateral Burpees over the Bar 15 Front Squats (135,95) 15 Lateral Burpees over the Bar 15 Clean & Jerks (135,95) *scaled option, Single Unders, Ring Rows, (95,65) WEDNESDAY 2-5-20 For time: 21-15-9 DB Squat Cleans Pull-ups Deficit Push-ups (hands on DB, chest to floor) THURSDAY 2-6-20 Strength WOD: Back Squat then: 5 Rounds for time: 5 Shoulder Press (95,65) 10 Push Press 15 Push Jerk FRIDAY 2-7-20 For Total Load: 3 Rep Max Front Squat 2 Rep Max Jerk 1 Rep Max Hang Squat Snatch SATURDAY 2-8-20 Open Gym from 8 to 10 am