It is never too late to write a birthday wod to share with all of your friends. If your birthday has just passed or is coming up soon, let me know what movements you like, or are working on. We can make anything into a birthday wod! As you will see this week we have a birthday wod for our resident “monkey”. Nathan had a birthday wod last week, but it is this week that we get to share in one of his famous “monkey wods”. Have fun with it and scale appropriately.
MONDAY 7-9-18 Strength WOD: Bench Press then: Nathan's B-day WOD (7-5-90) 4 Rounds for time: 2 River Crossings with Crocs (6',4') (24",20") 4 Sideways Toes-2-Bar 10 Angry Gorilla Sumo Deadlift High Pulls (95,65) TUESDAY 7-10-18 Little "Gunny" For time: 800 meter MB Run (20,14) 30 Push-ups 30 Sit-ups 800 meter MB Run 30 Push-ups 30 Sit-ups 800 meter MB Run WEDNESDAY 7-11-18 For time: 100' Handstand Walk (10 Wall Walks) 9 Squat Cleans (185,135) 75' Handstand Walk (7 Wall Walks) 12 Squat Cleans 50' Handstand Walk (5 Wall Walks) 15 Squat Cleans 25' Handstand Walk (3 Wall Walks) THURSDAY 7-12-18 Strength WOD: Back Squat then: AMRAP in 7:00 200 meter Row 50 Double Unders FRIDAY 7-13-18 AMRAP in 15:00 With a partner: 20 Wall Balls over the pull-up bar (20,14) 10 MB Sit-up Passes 5 MB Push-ups 2 Forward Rolls* * while one is doing push-ups the other can be doing forward rolls, then switch SATURDAY 7-14-18 Open Gym from 8 to 10am