Wods for the week 4-29-13 to 5-4-13
This is for those of you that start checking to see if I’ve posted the wods yet. It’s not even Sunday, much less, late in the evening!
MONDAY 4-29-13
“Schmalls” for time:*
Run 800 meters
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 KB Swings (53, 35)
10 Handstand Push-ups
Then:
Run 800 meters
*This is a big Hero wod, so scale as appropriate for you.
TUESDAY 4-30-13
Team Wod: for reps
Person A: 30 KB Swings (53, 35)*
Person B: Row for calories
Person C: Sit-ups for reps
*Person A is the timer. The others will work for as long as it takes person A to do all 30 KB Swings counting reps and calories. Then everyone will change positions and keep adding to the rep score. Change positions until everyone has had the opportunity to be person A twice. You can work in groups of 2 or 3.
**Oh yeah, every minute on the minute everyone stops whatever they are doing to do 5 Burpees. When the team has completed the Burpees continue what you were doing until it is time to change positions.
WEDNESDAY 5-1-13
Overhead Squats
1-1-1-1-1-1-1
Then 21-15-9:
Overhead Squats (50% of max)
Push-ups
THURSDAY 5-2-13
“Klepto”
4 Rounds for time:
27 Box Jumps (24, 20)
20 Burpees
11 Squat Cleans (135, 95)
FRIDAY 5-3-13
3 Rounds for time:
Run 800 meters
50 Wall Ball Shots (20, 14)
SATURDAY 5-4-13
Open Gym from 8-10am with Dylan
Do a wod you missed, bring a friend to share the pain and do the team wod again, or work on some other max lifts for the board or your own PRs.