18 October – 23 October 2021

Posted on October 18, 2021

Monday, October 18

WOD: 21 Minute Ladder 2,4,6,8…

Dumbbell Thrusters 70/100

Hollow Rocks

Row Or Bike For Calories

*30 Second Plank After Each Round

 

Tuesday, October 19

WOD: 5 Rounds

3 Minute AMRAP

7 Kettlebell Dead Lift 70/110

12 Dumbbell Hang Cleans  35/50 (6 each side)

5 Pull-Ups

1 Minute Rest

 

Wednesday, October 20

WOD: 6 Rounds For Time

8 Dumbbell Shoulder To Overhead 70/100

15/20 Calorie Row or 10/15 Calorie Bike

*24 Minute Time Cap

 

Thursday, October 21

WOD: 22 Minute AMRAP

1 Mile Run Buy In

10 Goblet Squats 35/55

15 Russian Kettlebell Swings 35/50

20 Step-Ups 20/24

 

Friday, October 22

WOD: 10 Rounds For Time

10 Back Extensions

10 Ring Rows

2 Wall Walks

1 Rope Climbs

*27 Minute Time Cap

 

Saturday, October 23

Partner WOD: For Time

100 Toes To Post

200 Meter Farmers Carry 70/110

100 Goblet Squats 35/55

200 Meter Farmers Carry 70/110

100 Alternating Kettlebell Power Cleans 35/55

200 Meter Farmers Carry 70/110

100 Walking Lunges

*25 Minute Time Cap

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