I planned too many activities this weekend to get my wods posted early. Sorry about that. And, who’s great idea was it to have a “Girls” week with a Hero wod thrown in? Boy am I sore! And I’m in good company because several of you have complained too. However, several got new PR’s and improved on old times. That’s what it’s all about. Maintaining and making progress is ultimately about “staving off decrepitude” according to Greg Glassman. I’m all for that!

MONDAY 5-8-17
Strength WOD: Power Clean
3 reps x 5 sets
AMRAP in 12:00
Run 200 Meters
50' Handstand Walk
30 second Handstand Hold

TUESDAY 5-9-17
AMRAP in 30:00
5 Deadlift (275,185)
13 Push-ups
9 Box Jumps (24,20)

Quarter Gone Bad
5 Rounds for total reps:
15 Sec Thrusters (135,95)
45 Sec Rest
15 Sec Pull-ups
45 Sec Rest
15 Sec Burpees
45 Sec Rest

THURSDAY 5-11-17
Strength WOD: Shoulder Press
5 reps x 3 sets
21-15-9 For time:
Sumo Deadlift High Pull (75,55)

FRIDAY 5-12-17
For time:
15 Push Press (3/4 BW)
5 Rope Climbs
12 Push Press
4 RopeClimbs
9 Push Press
3 Rope Climbs
6 Push Press
2 Rope Climbs
3 Push Press
1 Rope Climb

SATURDAY 5-13-17
Open Gym from 8 to 10am

Leave a Comment