29 September – 5 October 2019

Posted on September 29, 2019

Monday, September 30

WOD: 30 Minute AMRAP

24 Box Step-Ups 20/24

24 Single Arm Dumbbell Push Press (12 each side) 35/50

400 Meter Run

Max Toes to Bar

 

Tuesday, October 1

WOD: 26 Minute Ladder 3,6,9,12…

Kettlebell Dead Lift  35/55

Box Jumps 20/24

Air Squats

*15 Back extensions after each round

 

Wednesday, October 2

WOD: For Time

*100 Sit-up buy in

10 Rounds

8 Kettlebell Alternating Power Cleans 35/55

2 Wall Walks

8 Kettlebell Facing Burpees

*1200 meter run buy out

*35 Minute Time Cap

WOD: CHIPPER

40 Push-ups

40 Goblet Squats 35/55

40 Slamball OTS  25/40

20 Calorie Row

30 Push-ups

30 Goblet Squats 35/55

30 Slamball OTS  25/40

20 Calorie Row

20 Push-ups

20 Goblet Squats 35/55

20 Slamball OTS  25/40

20 Calorie Row

*35 Minute Time Cap

 

Friday, October 4

WOD: 6 Rounds Every 4 Minutes

20 Hallow Rocks

16 Alternating Dumbbell Power Snatch 35/50

30 Second Side Plank Hold (30 seconds each side)

 

Saturday, October 5

WOD: 6 Rounds

1 Minute: Wall Balls 14/20  9’/10′

1 Minute: Row for Calories

1 Minute: Walking Lunges

1 Minute:  Kettlebell Swings 35/55

1 Minute: Rest

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