Now that we know an alternate route for our 400 meter runs, we will run on the coolest days that are predicted for this week. That is, MONDAY! I don’t know how the construction is going right now. All I know is that it’s a little rough coming in to the parking lot, so be careful.

We have some interesting movements to play with this week. I hope everyone enjoys the variety of changing some things up from our usual old routines. All of these changes make us ready for anything in the real world. There are always going to be surprises.

MONDAY 5-16-22
AMRAP in 30:00
400 meter Run
10 Deadlifts (heavy)
400 meter Run
30 Sit-ups

TUESDAY 5-17-22
Strength WOD: Deadlift (3x5)
then:
For time:
500 meter Row
20 Push-ups
500 meter Row
20 Parallette or DB Push-ups 
500 meter Row
20 Ring Push-ups

WEDNESDAY 5-18-22
5 Rounds for time:
20 Wall Balls target height (12',11')
10 MB weighted Pull-ups

THURSDAY 5-19-22
Strength WOD: Bench Press (3x5)
then:
5 Rounds of:
30 KB Swings* in 1:00
1:00 Rest
* Penalty for not getting 30 Swings completed is 30 Burpees for each incomplete round to be done at the end of the WOD.

FRIDAY 5-20-22
AMRAP in 12:00
1 Rope Climb
3 Overhead Squats
1 Rope Climb
6 Overhead Squats
1 Rope Climb
9 Overhead Squats
Keep going, adding 3 reps to the OHS each round until time is up.

SATURDAY 5-21-22
Open Gym at 8am and 9am
Posted in Workout of the Day

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