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)
