WODs for the week 6-19-23 to 6-24-23
We have a birthday to celebrate this week and another one to make up for next week. I have tried to make the WODs this week as varied as possible. It shouldn’t be arm week or leg week! As always scale appropriately and have fun!
MONDAY 6-19-23 Strength WOD: Back Squat (3x5) then: "Fight Gone Bad" 3 Rounds for reps of: 1:00 Wall Balls (20,14) 1:00 Sumo Deadlift High Pulls (75,55) 1:00 Box Jumps (20") 1:00 Push Press (75,55) 1:00 Row for Calories 1:00 Rest TUESDAY 6-20-23 Kendra's Birthday WOD (6-20-91) 3 Rounds for time: 400 meter Run 6 Tire Flips 20 Ring Rows 6 Wall Walks 20 Sledge Hammers WEDNESDAY 6-21-23 3 Rounds of 6:00 intervals Bike for Calories 20 seconds work, 40 seconds rest Burpees for reps 20 seconds work, 40 seconds rest Bike 30 seconds work, 30 seconds rest Burpees 30 seconds work, 30 seconds rest Bike 40 seconds work, 20 seconds rest Burpees 40 seconds work, 20 seconds rest THURSDAY 6-22-23 Strength WOD: Shoulder Press (3x5) then: "Randy" For time: 75 Power Snatch (75,55) FRIDAY 6-23-23 Army Combat Fitness Tests #1-Deadlift (3-3-3-3-3) rest #3-Hand Release Push-ups Max reps in 2:00 rest #6-2 Mile Run for time (suggested scale 1 mile) SATURDAY 6-24-23 Open Gym at 8am and 9am