WODs for the week 9-11-23 to 9-16-23
It is the season for the Fair, and we are going to participate in the games as we see fit. There will be 5 games to play that won’t hurt your budget, only your stamina. Costs to play, rules of the game, and reward exercises will be thoroughly explained. This time of year also encourages us to go outside for running, so we will do that too. It’ll be fun!
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MONDAY 9-11-23 Strength WOD: Power Clean (5x3) then: AMRAP in 12:00 1 Overhead Squat* (heavy) 10 Burpee Box Jumps (24,20) *add 1 Overhead Squat each round TUESDAY 9-12-23 "Fair Games" It will cost 250 meters Row to play each game. The game will be played according to specific rules. The reward exercises must be completed before you can move on to the next game. WEDNESDAY 9-13-23 "Michael" 3 Rounds for time: 800 meter Run 50 Back Extensions 50 Sit-ups THURSDAY 9-14-23 Strength WOD: Back Squat (3x5) then: "Fight Gone Bad" 3 Rounds 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 FRIDAY 9-15-23 For time: 21-18-15-12-9-6-3 DB Front Squats (50,35) Toes-2-Bar 100 meter Farmer's Carry SATURDAY 9-16-23 Open Gym at 8am and 9am