Monday, October 19
WOD:
10 Rounds For Time
Tuesday, October 20
WOD: 7 Rounds For Time
18 Single Arm Dumbbell Push Press 35/50 (9 on each side)
9 Tuck Ups
9 Back Extensions
9 Kettlebell Swings 35/55
9 Push Ups
30 Second Plank
*25 Minute Time Cap
Wednesday, October 21
WOD: For Time 40-30-20-10
Double Unders
Slam Ball OTS 25/40
Dumbbell Hang Power Snatch 25/35
* 2 Burpees At The Start Of Each Minute
*27 Minute Time Cap
Thursday, October 22
WOD: AMRAP 13 Minutes
20 Air Squats
12 Box Jumps 20/24
12 Plank Ups
WOD: AMRAP 13 Minutes
15 Slam Ball Sit Ups 20/30
20 Calorie Row
Friday, October 23
WOD: 22 Minute Ladder 2,4,6,8,10….
Kettlebell Dead Lift 70/110
Kettlebell Power Cleans 35/55
Dumbbell Shoulder To Overhead 70/100
Ring Rows
Saturday, October 24
WOD: 6 Rounds For Time
30 Second Wall Sit
15 Wall Balls 14/20
15 Toes to Post
400 Meter Run
*35 Minute Time Cap
