WODs for the week 7-31-17 to 8-7-17

Normal schedule this week on Monday and Tuesday only! On Wednesday Laura Moll will be there at 5am. Chris Crook and Valerie Winingar are probably not going to be there on Wednesday but David has agreed to come at 8am and 4pm if people are interested and text him to let him know you would like to come. I will post his number in the gym. Thursday and Friday Chris Crook should be there at 8am if nothing happens with his work. Text him on the group text I sent for the 8am people. I included him in that group. If you reply in that group he will get it. Or make sure you have his number. It is posted in the gym. Valerie will be there at 4pm on Thursday and Friday if nothing comes up for her. Same plan, text her in the group of 4pm people or make sure you have her number. Saturday maybe Val and Chris will come, but let them know and do the same for next Monday at 8am and 4pm. Brian might be back for Monday, but might have other plans, for a possible 6pm class. His number is also posted in the gym. On Tuesday, August 8th we will be back and on our normal schedule again.

This week the WODs are adaptations of some of the workouts at the Games. If there was a variation, I chose the Masters 50+. Some I just cut down to what seemed reasonable. If you come to workout and you can’t figure out how to scale the wod for you, pick one you can more easily figure out. If you can’t be at the gym at all, because of schedules that don’t match classes available, make sure you have the hotel wods on the front table and pick from those.

Next Saturday, August 12 is a 5K starting at 8am, info papers are on the front table. Then come over to my house at 10am for a swim party and BBQ. Bring your family and a dish to share. We will provide meet and drinks. You bring something to go with that. No Open Gym that day.

MONDAY 7-31-17
"Assault Lunge"
For time:
40/30 Calorie Row
100' 1 arm DB Overhead Lunge (50,35)

TUESDAY 8-1-17
1 Rep Max Snatch
1-1-1-1-1
then:
"Run-Swim*-Run"
3 Rounds for time:
800 meter Run
500 meter Row
*We will swim next week on Saturday!

WEDNESDAY 8-2-17
2 Rep Max Front Squat
2-2-2-2-2
then:
"Bar Fight"
For time:
12 Clean and Jerks (175,105)
then, 2 Rounds of:
15 Toes-2-Bar
12 Pull-ups
then:
12 Clean and Jerks

THURSDAY 8-3-17
"Vest Triplet"
3 Rounds for time:
400 meter Run with Med Ball (20,14)
24 Squats with Med Ball
12 Burpee Box Overs with Med Ball (30")

FRIDAY 8-4-17
"Triple G Chipper"
For time:
50 Pull-ups
40 GHD Sit-ups
30 Alternating Pistols
20 Calorie Row
10 DB Push Press (50,35)

SATURDAY 8-5-17
Open Gym maybe from 8-10

MONDAY 8-7-17
"Packing Up"
5 Rounds for time:
100' Farmers Carry (70,53)x2
10 Sumo Deadlift High Pull (70,53)x1
10 1 arm Push-ups on 20" box (alternate 5+5)