22 September – 28 September 2019

Posted on September 22, 2019

Monday, September 23

WOD: 12 Minute AMRAP

20 Walking Lunges

20 Medicine Ball Sit-Ups 14/20

200 Meter Row

WOD: 12 Minute AMRAP

10 Goblet Squats 35/55

5 Squat jumps

20 Back Extensions

200 Meter Run

 

Tuesday, September 24

Alternating TABATA 8 Minutes

Alternating Dumbbell Power Snatch 35/50

Hanging L Hold

WOD: For Time

2 Minute:

10 Burpees

10 Knee to Elbow

Max  SDLHP 35/55

1 Minute Rest

(Repeat until 60 reps of SDLHP are complete)

*21 Minute Time Cap

 

Wednesday, September 25

WOD: 3 Rounds for Time

  • 40 Kettlebell Swings (35/55)
  • 40 Box Jumps (20/24)
  • 40 Single Arm Kettlebell Thruster (35/55) (20 on each side)
  • 40 Elevated Push-ups (feet on 20/24 in box)
*38 Minute Time Cap

WOD: For Time

40-30-20-10

Slamballs 25/40

Kettlebell Alternating Plank Rows 25/45

Toes to Post

1000 Meter row completed  any time during the workout

*35 Minute Time Cap

 

Friday, September 27

WOD: 10 Rounds for Time

*50 Kettlebell Deadlift Buy In 35/55

8 Dumbbell Shoulder to Overhead 70/100

15 Double Unders

200 Meter Run

*50 Kettlebell Deadlift Buy Out 35/55

*32 Minute Time Cap

 

Saturday, September 28

WOD: “Cindy”

20 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

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