WODs for the week 4-24-23 to 4-29-23
I’m collecting all kinds of WODs for us as I am preparing to take my test. There are so many I can’t even program them all in one week! Sound like fun yet? I will save them and we can do them gradually as I need more options. We will do WODs that are easy to figure out next week. Then work up to some that are more difficult later on.
MONDAY 4-24-23 Strength WOD: Power Clean (5x3) then: Kriterion #3 In 10:00* 2:00 of Double Unders for reps 30 sec Rest 5:00 to get 5RM Back Squat 30 sec Rest 2:00 of Double Unders for reps * Score is number of Double Unders and weight for your 5RM Back Squat TUESDAY 4-25-23 Kriterion #2 For time: 2 Rounds of: 21 Toes-2-Bar 12 DBx2 Box Step-ups (24,20) 2 Rounds of: 12 Wall Walks 21 DBx2 Thrusters WEDNESDAY 4-26-23 Kriterion #6 3 Rounds for time: 30 UNBROKEN Wall Balls 20 Pull-ups 10 Shuttle Runs (10 meters) THURSDAY 4-27-23 Strength WOD: Back Squat (3x5) then: Kriterion #4 3-3:00 AMRAPS* 27 Burpees in time remaining Max Reps Deadlift (90% of Work Weight) * No rest between rounds FRIDAY 4-28-23 5 Rounds each for time: choose any options of: 400 meter Run 500 meter Row 1,000 meter Bike Rest 2:00 between rounds SATURDAY 4-29-23 Open Gym at 8am and 9am