WODs for the week 8-7-23 to 8-12-23
The first week of August wasn’t notable for the heat, but the thunderstorms sure were impressive! Flash floods, thunder all night long keeping kids awake, made things at least interesting. Hopefully the weather will settle down to just normal end of summer.
We will celebrate Deanna’s birthday, but she didn’t really pick her WOD. She just told me how old she would be and I came up with a WOD she could scale, just like everyone else. Enjoy!
MONDAY 8-7-23 Strength WOD: Back Squat (3x5) then: For time: 500 meter Row 30 Hang Power Cleans (mod-heavy) 500 meter Row TUESDAY 8-8-23 3 Rounds for time: 800 meter Run 100' Bear Crawl 30 KB Swings (heavy) WEDNESDAY 8-9-23 Deanna's B-day WOD (8-2-46) "The 7" 7 Rounds for time*: 7 Handstand Push-ups 7 Thrusters (135,95) 7 Knees-2-Elbows 7 Deadlift (245,165) 7 Burpees 7 KB Swings (70,53) 7 Pull-ups * Scale appropriately for 20+ minutes THURSDAY 8-10-23 Strength WOD: Power Clean (5x3) then: "Tabata Something Else"* Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata Squats * Tabatas are 20 seconds work, 10 seconds rest for 8 cycles There is no rest between Tabatas Score is total reps in each Tabata FRIDAY 8-11-23 "DT" 5 Rounds for time:* 12 Deadlifts (155,105)** 9 Hang Power Cleans 6 Push Jerks * Hint: do 11 DL, rest, then one more DL before starting the HPC. Rest again after 8 PCs, do one more and continue with all 6 PJ. **Do whatever weight you can, to do 6 Push Jerks SATURDAY 8-12-23 Open Gym at 8am and 9am