6 September – 11 September 2021

Posted on September 6, 2021

Monday, September 6

WOD: 20 Minute AMRAP

*30/40 Calorie Bike Buy In

16 Air Squats

16 Kettlebell Swings 35/55

16 Walking Lunges

16 Sit-Ups

 

Tuesday, September 7

WOD: 5 Rounds For Time

400 Meter Run

7 Chest To Bar Pull-Ups

14 Push-Ups

80′ Farmers Carry 70/110

 

Wednesday, September 8

WOD: 19 Minute Ladder 2,4,6,8…

Alternating Dumbbell Clean And Press 35/50

Step Ups 20/24

Back Extensions

 

Thursday, September 9

WOD: 24 Minute EMOM

Minute 1: 2 Rope Climbs

Minute 2: 10/12 Calorie Row

Minute 3: 14 Goblet Squats 35/55

Minute 4: 40 Second Plank Hold

 

Friday, September 10

WOD: 21 Minute AMRAP

4 Devils Press 70/100

15 Toes To Post

200 Meter Run

8 Alternating Dumbbell Power Snatch 35/50

 

Saturday, September 11

WOD: 8 Rounds For Time

9 Overhead Lunges 25/45

11 Medicine Ball Sit-Ups 14/20

9 Wall Balls 14/20 9’/10″

11 Slam Ball OTS 25/40

*2001 Meter Row Anytime During The Workout

*30 Minute Time Cap

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