WODs for the week 7-17-23 to 7-22-23
This is another week that will be “go outside at your own risk”. We do have a WOD that has running in it, but I chose the coolest day to do it according to my weather app. And it will be your choice if you want to stay in and Row in front of a fan, or go outside to Run. As always, be careful with yourselves.
MONDAY 7-17-23 Strength WOD: Bench Press (3x5) then: 3-5:00 AMRAPs 1) 10 Pistols-alt 30 Double Unders 15 Pull-ups 1:00 Rest 2) 10 Pistols-alt 30 Double Unders 12 CTB Pull-ups 1:00 Rest 3) 10 Pistols 30 Double Unders 9 Bar Muscle-ups TUESDAY 7-18-23 10 Rounds for Reps: 30 sec Burpees 30 sec Rest 30 sec DB Thrusters 30 sec Rest WEDNESDAY 7-19-23 For time: 100 Double Unders 50 GHD Sit-ups 100' Bear Crawl 50 GHD Sit-ups 100 Double Unders THURSDAY 7-20-23 Strength WOD: Power Clean (5x3) then: For time: 2K Row FRIDAY 7-21-23 For time: "Kelly" 5 Rounds for time: 400 meter Run 30 Box Jumps (24,20) 30 Wall Balls (20,14) SATURDAY 7-22-23 Open Gym at 8am and 9am