WODs for the week 5-15-17 to 5-20-17
I think it might be turning to Summer. We had a little Spring in April, but now it’s getting warm quickly. Dress appropriately for no A/C and outside running. We will add running often while it isn’t raining or 100+ degrees! You can also do more of it in your warm-ups to prepare for upcoming WODs like Murph, Michael or a 5K. Several of you are doing 5K’s or longer, for fun. Keep it up. Anything outside acclimates you to the climate you live in. It’s all good!
Side note, if you left any sweat spots, chalk marks, chalk bucket dust anywhere in the gym this week, it will still be there on Monday. Happy Mother’s Day!
MONDAY 5-15-17 AMRAP in 20 minutes: Run 400 meters 20 GHD Sit-ups 10 Overhead Squats (95,65) TUESDAY 5-16-17 Strength WOD: Back Squats 5 reps x 3 sets then: AMRAP in 7 minutes: 1 Kettle Bell Swing (53,35) 2 Double Tap Burpees* 2 KB Swings 2 DT Burpees 3 KB Swings 2 DT Burpees -increasing KB Swings only, by 1 each round * Double Tap Burpees have a Push-up in the middle of each Burpee (jump down, push-up, back down, then jump up and clap overhead) WEDNESDAY 5-17-17 5 Rounds for time: 10 Sandbag Cleans (50,40) 10 Jumping Lunges (50,40) 100' Sled Push (BW) 1 minute Plank THURSDAY 5-18-17 3 Rounds for time: 8 Jumping Bar Muscle-ups 26 Goblet Squats (53,35) 16 Sit-ups FRIDAY 5-19-17 Strength WOD: Bench Press 5 reps x 3 sets then: Sumo Deadlift 5-5-5-5-5* *begin first set of 5 at 80% of 1 rep max SATURDAY 5-20-17 Open Gym from 8 to 10am (This time may be shortened due to a 1 year old's Birthday party at my house!) Happy Birthday, Devon!