September 28 – October 3 2020

Posted on September 26, 2020

Monday, September 28

WOD: 21 Minute AMRAP

12 Kettlebell Dead Lift 70/110

5 Handstand Push-Ups

12 Dumbbell Power Cleans 35/50

15 Tuck Ups

 

Tuesday, September 29

WOD: For Time

4 Rounds:

5 Jumping Bar Muscle Ups

10 Goblet Squats 35/55

1 Minute Rest

 

4 Rounds:

5 Jumping Bar Muscle Ups

15 Goblet Squats 25/45

1 Minute Rest

 

4 Rounds

5 Jumping Bar Muscle Ups

30 Air Squats

 

Wednesday, September 30

WOD:  7 Rounds

3 Minutes

200 Meter Run

250/300 Meter Row

Max Alternating Dumbbell Power Snatch 35/50

1 Minute Rest

 

Thursday, October 1

WOD: 24 Minute EMOM

Minute 1:  10/12 Calorie Row

Minute 2 :  45 Second Plank

Minute 3: 15 Russian Kettlebell Swings 35/55

 

Friday, October 2

WOD: 22 Minute AMRAP

*800 Meter Run Buy In

4 Dumbbell Thrusters 70/100

6 Burpees

8 Box Jumps 20/24

10 Alternating Plank Rows 35/50

12 Walking Lunges

 

Saturday, October 3

WOD: 5 Rounds (fight gone bad style)

Minute 1: Step Ups 20/24

Minute 2: Sit-Ups

Minute 3: Slam Balls 25/40

Minute 4: Pull-Ups

Minute 5: Rest

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