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WODs for the week 2-3-20 to 2-8-20

We are going to take advantage of the one nice day we are supposed to have this week and run outside on Monday. We have some running hero wods (Michael, Griff, Murph), that need to be updated soon, but we won’t start with any of those. Let’s just do a little running to get started.

Melanie and David both have celebrated birthdays this weekend. David on Saturday, Melanie on Sunday. Since David won’t be back for a week and Melanie hasn’t told me yet what she wants, we will celebrate with them both next week. Don’t worry, I’m sure it’ll be lots of fun.

MONDAY 2-3-20
3 Rounds for time:
400 meter Run
12 Bar Muscle-ups

TUESDAY 2-4-20
Strength WOD: Power Clean
then:
For time: 10:00 cap
90 Double Unders*
30 Pull-ups
15 Lateral Burpees over the Bar
15 Front Squats (135,95)
15 Lateral Burpees over the Bar
15 Clean & Jerks (135,95)
*scaled option, Single Unders, Ring Rows, (95,65)

WEDNESDAY 2-5-20
For time:
21-15-9
DB Squat Cleans
Pull-ups
Deficit Push-ups (hands on DB, chest to floor)

THURSDAY 2-6-20
Strength WOD: Back Squat
then:
5 Rounds for time:
5 Shoulder Press (95,65)
10 Push Press
15 Push Jerk

FRIDAY 2-7-20
For Total Load:
3 Rep Max Front Squat
2 Rep Max Jerk
1 Rep Max Hang Squat Snatch

SATURDAY 2-8-20
Open Gym from 8 to 10 am

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