I have some input coming next week for wods. One suggestion is from Lydia, I know you’ll love that one! And one will be from our new Chris Bradford, who had a birthday last week. He is taking some time to think about what he likes to do and I will put it into a birthday wod for him later. This week I had several suggestions for wods. All of the suggestions involved Running! I’m pretty sure all of the suggestions were also from the same person! But I listened! So we are starting out this week with running. It should be the coolest day of the week and the least chance of rain, so here goes!
MONDAY 10-3-16 For time: "Mercato" 5K Run TUESDAY 10-4-16 Strength WOD: Deadlift warm up, then 1 set of 6+ reps then: 5 minutes Row for Calories 5 minutes Push Press for Reps (115,75) no rest between the 5 minutes WEDNESDAY 10-5-16 For time: (20 minute cap) 50 Muscle-ups* Scaled: 50 Pull-ups and 50 Transitions OR 50 Pull-ups and 50 Jumping Muscle-ups* *Rings, Bar or combination of both THURSDAY 10-6-16 "The Triplet" AMRAP in 10 minutes: 3-6-9-12-15-18-21... Ring Dips Burpees to a Plate (45,25) Overhead Stationary (Forward) Lunges (45,25) Rx: 55+ (25,15) Hand Release Push-ups for Ring Dips Scaled: 30-44 (45,25) Hand Release Push-ups for Ring Dips 45-54 (25,15) HRPU for RD 55+ (15,10) HRPU for RD FRIDAY 10-7-16 5 Rounds for time: 5 Strict Pull-ups 10 Handstand Push-ups 15 Goblet Squats (53,35) 20 Lateral KB Swings (53,35) SATURDAY 10-8-16 Open Gym from 8 to 10 (for those who sign up)