WODs for the week 3-13-23 to 3-18-23
The Open is finished and in the history books. However, it should not be forgotten. Those skills you learned for the first time are the things you need to keep practicing. The things you kind of forgot about and didn’t think you would need again bit several of us, when we found out that we did actually need to practice those skills. Keep in mind how you want to improve, as well as learn new skills you want to have, all through the year. Next year will be here again before we know it.
MONDAY 3-13-23 Strength WOD: Deadlift (3x5) then: 3 Rounds of: 5 minutes of Rowing-for distance 5 minutes of Rest TUESDAY 3-14-23 3 Rounds for time: 12 Turkish Get-ups 400 meter Run WEDNESDAY 3-15-23 For time: (Cap: 20:00) 10 Box Jumps 10 Bar Muscle-ups 20 KB Snatch 20 Pistols 30 Toes-2-Bar 30 Overhead Squats 40 GHD Sit-ups 40 Med Ball Cleans 50 Burpees 50 Double Unders THURSDAY 3-16-23 Strength WOD: Bench Press (3x5) then: 5 Rounds of: 30 KB Swings in 1:00* 1:00 Rest *Penalty for less than 30 KB Swings in any minute is 30 Burpees for each round failed. To be completed after the WOD is over. FRIDAY 3-17-23 "Oleta" 10 Rounds for time: 9 Hang Power Cleans (95,65) 8 Push Press (95,65) 13 Air Squats SATURDAY 3-18-23 Open Gym at 8am and 9am