September 21 – September 26 2020

Posted on September 21, 2020

Monday, September 21

WOD: 24 Minute AMRAP

9  Dumbbell Shoulder To Overhead 70/100

15 Box Jumps 20/24

30 Second Side Plank Hold

20 Air Squats

30 Second Side Plank Hold

 

Tuesday, September 22

WOD: For Time

50 Sit-Ups

1 Mile Run

800/1000 Meter Row

800 Meter Run

50 Sit-Ups

*30 Minute Time Cap

 

Wednesday, September 23

WOD: 10-20-30-20-10

Wall Balls 14/20 9’/10′

Double Unders

Dumbbell Clean And Press 35/50

*25 Minute Time Cap

 

Thursday, September 24

WOD:  6 Rounds

3 Minute AMRAP

12 Kettlebell Dead Lift 35/55

6 Kettlebell Facing Burpees

9 Push-Ups

1 Minute Rest

 

Friday, September 25

WOD: 25 Minute AMRAP

10 Alternating Dumbbell Hang Cleans 35/50

10 Toes To Bar

10 Back Extensions

10 Hollow Rocks

 

Saturday, September 26

WOD: 27 Minute Ladder 3,6,9,12…

Goblet Squats 35/55

Ring Rows

Kettlebell Swings 35/55

*200 Meter run after each round

 

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