7 September – 12 September 2020

Posted on September 5, 2020

Monday, September 7

WOD: For Time

75 Knees to Elbows

75 Slam Balls 25/40

75  Kettlebell Swings 35/55

75 Ring Rows

60/75 Calorie Row

*Reps can be broken up any way athletes choose.

*30 Minute Time Cap

 

Tuesday, September 8

WOD:  6 Rounds for Time

20 Wall Balls 14/20 9’/10′

400 Meter Run

*25 Minute Time Cap

 

Wednesday, September 9

WOD: 22 Minute AMRAP

20 Plank Ups

20 Alternating Dumbbell Snatch 35/50

20 Second Hollow Hold

20 Russian Twist 10/25

 

Thursday, September 10

WOD: 10 Rounds For Time

15 Kettlebell Dead Lift  70/110

10  Burpee Over Kettlebell

10 Overhead Lunges 25/45

*25 Minute Time Cap

 

Friday, September 11

WOD: 20 Minute AMRAP

7 Dumbbell Shoulder to Overhead 70/100

5 Jumping Bar Muscle Ups

30 Double Unders

 

Saturday, September 12

WOD: 9 Rounds For Time

12 Goblet Squats 35/55

12 Box Jumps 20/24

12 Push-Ups

12 Sit-Ups

*30 Minute Time Cap

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