WODs for the week 5-24-21 to 5-29-21

We have Memorial Day coming up next Monday, With celebrations, days off, trips away, schedules may be hectic. Look ahead at your schedule and plan times to be at the gym. Don’t sacrifice what you need for you to stay healthy. Enjoy your life and friends, but stay active. We will not have classes on Monday 5-31-21. We will do some Hero WOD the next week. “Murph” is often the Memorial Day WOD, but there is nothing that says we can’t recognize another Hero once in a while too. I will try to find a good workout, whether or not it is “Murph”.

MONDAY 5-24-21
"Pair-up, Throw-down"
With a partner, do:
30 Synchro Deadlifts
30 Synchro Bar Facing Burpees
400 meter Run
20 Synchro Deadlifts
20 Synchro Bar Facing Burpees
400 meter Run
10 Synchro Deadlifts
10 Synchro Bar Facing Burpees
400 meter Run
5:00 Rest
10 Synchro Thrusters
10 Synchro Pull-ups
400 meter Run
20 Synchro Thrusters
20 Synchro Pull-ups
400 meter Run
30 Synchro Thrusters
30 Synchro Pull-ups
400 meter Run
Time Cap: 35:00

TUESDAY 5-25-21
For time:
5 K Run

WEDNESDAY 5-26-21
For time:
50 meter Row
5 Hang Squat Cleans
100 meter Row
10 Hang Squat Cleans
150 meter Row
15 Hang Squat Cleans
200 meter Row
20 Hang Squat Cleans
200 meter Row
20 Hang Squat Cleans
150 meter Row
15 Hang Squat Cleans
100 meter Row
10 Hang Squat Cleans
50 meter Row
5 Hang Squat Cleans

THURSDAY 5-27-21
Strength WOD: Bench Press (heavy 3x5)
then:
For time:
"Fran"
21-15-9
Thrusters
Pull-ups

FRIDAY 5-28-21
(Bench Press)
AMRAP in 8:00
10 Deadlifts
30' Burpee Broad Jumps

SATURDAY 5-29-21
Open Gym at 8am and 9am
No Yoga this week