WODs for the week 4-17-23 to 4-22-23
People are already practicing their running, getting ready for our semi-annual 5K. So I guess I will oblige them and schedule one soon. I’m thinking about doing that in the middle of May after I take my test. I have told several of you about taking my Level 4 test. We will see how that turns out, but I will still make you do hard things, just because I know it’s still good for you! Wish me luck!
MONDAY 4-17-23 Strength WOD: Deadlift (3x5) then: For time: 70 Burpees 50 KB Swings (53,35) 30 Chest-2-Bar Pull-ups TUESDAY 4-18-23 Work for 20:00 each: Press to Handstand (Planks, Plates, Boxes, Wall) 1 Rep max Power Snatch (warm-up to weight, or concentrate on technique) WEDNESDAY 4-19-23 5 3:00 Rounds of: 10 Front Squats 10 Box Jumps Max Calories on Rower Rest 3:00 between Rounds THURSDAY 4-20-23 Strength WOD: Bench Press (3x5) then: AMRAP in 12:00 5 Deadlifts (75% of work weight) 3 Bar Muscle-ups FRIDAY 4-21-23 4/4 "Angie"* 4 Rounds for time: 25 Pull-ups 25 Push-ups 25 Sit-ups 25 Squats * If you would like to do Rx "Angie" you must do all 100 reps of each movement before going on to the next movement. A good scale is to do 4/4ths, and maybe 3/4ths. SATURDAY 4-22-23 Open Gym at 8am and 9am