15 September – 21 September 2019

Posted on September 15, 2019

Monday, September 16

WOD: 7 Rounds for Time

10 Overhead Walking Lunges 25/45

2 Turkish Get-Ups 35/55

10 SDLHP 35/55

1 Rope Climb (scale with 8 ring rows)

*28 Minute Time Cap

 

Tuesday, September 17

WOD: 24 Minute AMRAP

* 800 Meter Row Buy In

12 Russian Kettlebell Swings 35/55

20 Strict Bent Over Rows 25/45 (10 Each Side)

20 Back Extensions

 

Wednesday, September 18

WOD: 6 Rounds For Time

  • 30 Air Squats
  • 20 Alternating Power Cleans 35/55
  • 7 Strict Pull-Ups
  • 400 meter Run
*38 Minute Time Cap

WOD: 28 Minute EMOM

Minute 1: 30 Seconds Battle Rope Drum Rolls

Minute 2: 12 PVC Pipe Sit-Ups

Minute 3: 10/12 Calorie Row

Minute 4: 15 Hollow Rocks

 

Friday, September 20

WOD: 28 Minute 30 Second on 30 Second Off

Kettlebell Dead Lift 35/55

Box Jumps 20/24

Push-Ups

Farmers Carry 70/110

 

Saturday, September 21

WOD: Waterfall

20 Wall Balls 14/20 9’/10′

1 Minute Plank

20 Slam Ball OTS 25/40

100′ Bear Crawl

1200 Meter Run

 

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