13 September – 18 September 2021

Posted on September 12, 2021

Monday, September 13

WOD: 5 Rounds

3 Minute

200 Meter Run

15 SDLHP’s 35/55

Max Reps Jumping Bar Muscle Ups

1 Minute Rest

(score will be total number of bar muscle ups)

 

Tuesday, September 14

WOD: 12 Rounds For Time

3 HSPU’s

8 Single Arm Overhead Dumbbell Squats 25/40 (4 on each arm)

9 Box Jumps 20/24

*27 Minute Time Cap

 

Wednesday, September 15

WOD: 5 Rounds For Time

400 Meter Run

10 Plank Ups

10 Pistol Squats

10 Toes To Bar

*24 Minute Time Cap

 

Thursday, September 16

Strength: 10 Minutes 30 Seconds On 30 Seconds Off Hollow Holds

WOD: 10 Minute AMRAP

14 Russian Twists 25/45

30 Double Unders

60′ Bear Crawl

 

Friday, September 17

WOD: 20 Minute AMRAP

5 Dumbbell Shoulder To Overhead 70/100

8 Front Racked Dumbbell Squats 70/100

12 Ring Rows

8/10 Calorie Row or 6/8 Calorie Bike

 

Saturday, September 18

WOD: TABATA

Bike For Calories

Sit-Ups

Burpee Box Overs 20/24

Side Plank Holds

(athletes will go through each movement 2x)

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