11 October – 16 October 2021

Posted on October 10, 2021

Monday, October 11

WOD: 3 Rounds For Time

20 Box Jumps 20/24

20 Slam Balls 25/40

1 Minute Rest

Flip A Coin Heads 800 Meter Run, Tails 800/1000 Meter Row

 

Tuesday, October 12

Hero WOD: “Holleyman” (Modified)

30 Rounds For Time

5 Wall Balls 14/20 9’/10′

3 Handstand Push-Ups

4 Alternating Dumbbell Power Cleans 35/50

*38 Minute Time Cap

 

Wednesday, October 13

Strength: Strict Pull-Ups 7-7-7-7

WOD: 14 Minute Ladder 2,4,6,8,10…

Toes To Bar

Push Ups

Alternating Dumbbell Power Snatch 35/50

 

Thursday, October 14

WOD: 21 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 15 Ring Rows

Minute 3: 12 Burpees

 

Friday, October 15

WOD: 20 Minute AMRAP

35/50 Calorie Bike Buy In

30 Double Unders

10 Pistol Squats

20 Slam Ball OTS 25/40

 

Saturday, October 16

WOD: 5 Rounds For Time

15 Medicine Ball Sit-Ups 14/20 9’/10′

30 Russian Twists 10/25

80′ Bear Crawl

400 Meter Run

*27 Minute Time Cap

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