8 September – 14 September 2019

Posted on September 8, 2019

Monday, September 9

WOD: 12 Minute AMRAP

14 SDLHP 35/55

8 Burpees

200 Meter Row

WOD: 12 Minute AMRAP

14  Alternating Hang Dumbbell Power Snatch 35/50

8 Burpees

200 Meter Run

 

Tuesday, September 10

Alternating TABATA 8 Minutes

Alternating Plank Rows 25/45

Hollow Rocks

WOD: 5 Rounds

Every 4 Minutes

300 Meter Row

15 Wall Balls 14/20 9’/10′

8 Strict Pull-Ups

 

Wednesday, September 11

WOD: For Time
1 mile Run
21 Alternating Kettlebell Clean and Press 35/55
800 Meter Run
21 Alternating Kettlebell Clean and Press 35/55
1 mile Run

*35 Minute Time Cap

Thursday, September 12

WOD: 28 Minute Ladder 3,6,9,12…

Kettlebell Swings 35/55

Sit-Ups

Burpee Box Overs

*10 Step-Ups after each round 20/24

 

Friday, September 13

WOD: 6 Rounds for Time

30 Double Unders

12 Dead Lift 70/110 (Using 2 Kettlebells)

30 Double Unders

12 Goblet Squats 35/55

*30 Minute Time Cap

 

Saturday, September 14

WOD: For Time

*50 Calorie Row Buy In

10-20-30-20-10

Push-Ups

Toes to Post

Ring Rows

* 50 Calorie Row Buy Out

*32 Minute Time Cap

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