WODs for the week 9-18-23 to 9-23-23
The weather looks like it will be beautiful this week. We have a Rowing WOD scheduled for Thursday that you are welcome to change to Running if you want. We have no trouble changing from Running to Rowing, so you are welcome to go the other way if you want.
And we have a “Construction” WOD, courtesy of Chris. I didn’t schedule it in the same week as the “Fair Games” because I wasn’t sure you wanted that much fun in one week. So enjoy this week.
MONDAY 9-18-23 Strength WOD: Shoulder Press (3x5) then: Every 2:00 until you can't complete the work required 100 meter Run 3* Burpees * add 2 more Burpees every Round TUESDAY 9-19-23 "Construction WOD" 2 Rounds for time: 7 Sandbag Toss over shoulder 100' Farmer's Carry (70,53) 7 Tire Flips 100' Waiter's Walk (35,25) 20 Sledge Hammers 20 Box Step-ups (24,20) 5 Atlas Stones over Bar 50' Sled Push, 50' Sled Pull (hand over hand) WEDNESDAY 9-20-23 3 Rounds for time: 1 mile Bike 5x 3 Ring Rows, 3 Jumping Dips 10 Deadlifts (heavy) THURSDAY 9-21-23 Strength WOD: Deadlift (3x5) then: 1000 meter Row 3:00 Rest 750 meter Row 3:00 Rest 500 meter Row 3:00 Rest 250 meter Row FRIDAY 9-22-23 "Filthy 50" For time: 50 Box Jumps (24,20) 50 Jumping Pull-ups 50 KB Swings (35,26) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45,35) 50 Back Extensions 50 Wall Balls (20,14) 50 Burpees 50 Double Unders SATURDAY 9-23-23 Open Gym at 8am and 9am