I hope people are signing up for the Open! You have plenty of time, but we are going to practice as many of the movements I think might be included while we wait for Feb 23. Also think about who wants to be one of the 2 athletes that does the wod on the Saturday of each week at the various gyms in our area. We would like to have 2 different athletes each week so we need 10 volunteers!
This week we are celebrating Brian’s Birthday and I’m also honoring requests from other friends! Anyone else want to include some requests? Have fun!
MONDAY 1-23-17 For time: 500 meter Row 400 meter Run 30 Lunges 20 Handstand Push-ups 10 Pull-ups 20 Handstand Push-ups 30 Lunges 400 meter Run 500 meter Row TUESDAY 1-24-17 Deck of Cards Partner WOD* Hearts=Push Press (45,35) Diamonds=Overhead Squats (45,35) Spades=Squat Cleans (45,35) Clubs=Snatch Balance (45,35) Joker=Double Unders *note time and each person's reps for score WEDNESDAY 1-25-17 Strength WOD: Back Squats 5 reps x 3 sets then: 15-12-9 Thrusters (135,95) Ring Dips Pull-ups THURSDAY 1-26-17 Brian's B-Day WOD (1-24-1959) 2 Rounds for time: 1 400 meter Run 24 Double Unders 1 Rope Climb 9 KB Swings (53,35) American Standard 5 Burpee Box Overs (24,20) 9 Bear Complex (75,55) rest 5 minutes, then: 12-9-6 for time: Deadlift (BW) MB Sit-ups (20,14) FRIDAY 1-27-17 Strength WOD: Power Clean 3 reps x 5 sets then: 5 Rounds for time: 500 meter Row 15 Burpee Jump overs SATURDAY 1-28-17 Open Gym from 8 to 10am