14 September – 19 September 2020

Posted on September 12, 2020

Monday, September 14

WOD : 25 Minute AMRAP

10 Squat Jumps

20 Air Squats

20 Back Extensions

20 Sit-Ups

8 Dumbbell Push Press 70/100

 

Tuesday, September 15

WOD: 6 Rounds For Time

10 Chest To Bar Pull-Ups

400 Meter Run

10 Decline Push-Ups 20/24

10 Step Ups 20/24

*28 Minute Time Cap

 

Wednesday, September 16

WOD: 7 Rounds For For Time

10 Pistol Squats

10 Dumbbell Hang Power Snatch 25/35

70 Single Skips

20/16 Calorie Row or 17/13 Calorie Bike

*27 Minute Time Cap

 

Thursday, September 17

WOD: 24 Minute EMOM

Minute 1:  2 Rope Climbs

Minute 2:  15 Toes To Post

Minute 3: 15 SDLHP 35/55

 

Friday, September 18

WOD: 22 Minute AMRAP

200 Meter Run

18 Alternating Plank Rows 35/55

14 Kettlebell Dead Lift 35/55

10 Kettlebell Power Cleans 35/55

 

Saturday, September 19

WOD: Waterfall

15 Slam Ball OTS 25/40

1 Minute Plank

10 Dumbbell Squats 70/100

15 Ring Rows

15 PVC Pipe Sit-Ups

30 Walking Lunges

800 Meter Row

 

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