20 September – 25 September 2021

Posted on September 19, 2021

Monday, September 20

WOD: 20 Minute Ladder 4,8,12,16…

Wall Balls 14/20 9’/10′

Calories on Bike Or Rower

Ring Rows

*400 Meter Run After Each Round

 

Tuesday, September 21

WOD: 7 Rounds For Time

20 Dumbbell Hang Cleans 35/50 (10 on each side)

15 Push-Ups

1 Rope Climb

1 Minute Rest

 

Wednesday, September 22

WOD: For Time

30-20-10

Burpees

Hollow Rocks

Front Rack Dumbbell Lunges 70/100

*4 Alternating Dumbbell Power Snatch At The Start Of Each Minute 35/50

*25 Minute Time Cap

 

Thursday, September 23

500 Meter Row Sprint x3

(rest at least 2 minutes between sets)

WOD: 16 Minute MOMO

Kettlebell Swings 35/55

PVC Pipe Sit-Ups

 

Friday, September 24

WOD: For Time

400 Meter Run

21-15-9

Dumbbell Thrusters 50/70

Pull-Ups

400 Meter Run

21-15-9

Dumbbell Thrusters 50/70

Pull-Ups

400 Meter Run

*26 Minute Time Cap

 

Saturday, September 25

WOD: 24 Minute AMRAP

10 Back Extensions

15 SDLHP 35/55

20 Toes To Post

30 Double Unders

*30/40 Calorie Bike Anytime During The Workout

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