Weekly WODs

3/20-3/26

Monday
Warm up
100 jumping jacks
25 monster band squats
20 pendlay rows with empty barbell

Strength
Back Squat
5×5
*between each set perform 12-15 pendlay rows with another barbell
*only record the squat weight/focus on a good squeeze at the top of the row

WOD
5 min ME squat Cleans 135/95
rest 2 min
5 min ME burpess to 6″ target
*score is total reps

Tuesday
Warm up
butt kicks, high knees, grapevine, high knee skip

Skill
15 min to practice a skill of your choice

WOD
6 rds for time
2.0 mile bike/1,000 cal row, 800 meter run
10 strict pull ups
*must do 2 of each bike, row, run in any order

Wednesday
Warm up
Joint Circles
Monster walks
5 reps of each movement

Strength
Work up to a heavy complex of
Snatch deadlift, Power Snatch, Squat Snatch
*all 3 must be completed without letting go of the bar

WOD
100 double unders
20 deadlifts 95/65
20 power cleans
20 front squats
20 push press
20 back squats
100 double unders

Thursday
Warm up
5 min double under practice

Skill
4 min row for cals

WOD
“Griff”
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards

Friday
17.5

Come to Friday Night Lights sponsored by Dianasellshomes.com
*Also, there will be a Taco Truck from 5-8 selling tacos, burritos, tortas, and quesadillas. Bring cash!

Saturday
Federal Way Throwdown
9-11
3 events
Bench
Deadlift
4 min row cals
*Saturday’s WOD is the 3 events you may come even if you did not sign up for the competition!

Sunday
Yoga 8:45-9:45
Open Gym 10-12
*Open Gym will be cancelled after the open. 3/26 will be the last day of Open gym as we head into spring and summer. Take advantage of the great weather and go for a run or hike outside. Thanks!