9 August – 14 August 2021

Posted on August 8, 2021

Monday, August 9

WOD: 21 Minute AMRAP

*600/800 Meter Row Buy In

20 Russian Twists 10/25

12 Kettlebell Dead Lift 70/110

8 Toes To Bar

12 Ring Rows

 

Tuesday, August 10

WOD: 5 Rounds

3 Minute AMRAP

8 Decline Push-Ups 20/24

8 Burpee Box Overs 20/24

8 Kettlebell Swings 35/55

1 Minute Rest

 

Wednesday, August 11

WOD: 8 Rounds For Time

5  Front Rack Dumbbell Squats 70/100

10 Alternating Dumbbell Power Snatch 35/50

30 Double Unders

 

Thursday, August 12

WOD: 25 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 14 Slam Balls 25/40

Minute 3: 8/10 Calorie Bike

Minute 4: 40 Seconds Battle Ropes

Minute 5: 14 Plank Ups

 

Friday, August 13

WOD: 6 Rounds For Time

16 Alternating Plank Rows 35/50

16 Dumbbell Clean And Press 35/50 (8 on each side)

400 Meter Run

*26 Minute Time Cap

 

Saturday, August 14

WOD: 5 Rounds

3 Minutes

200 Meter Run

16 Walking Lunges

30 Second Hollow Hold

Max Reps Wall Balls 14/20 9’/10′

1 Minute Rest

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