13 September – 18 September 2021

Posted on September 12, 2021

Monday, September 13

Strength: Dead Lift 7-7-7-7

WOD: 4 Rounds

3 Minute

200 Meter Run

10 SDLHP’s 63/95

Max Reps Bar Muscle Ups

1 Minute Rest

(score will be total number of bar muscle ups)

 

Tuesday, September 14

WOD: 12 Rounds For Time

3 HSPU’s

6 Overhead Squats 83/115

9 Box Jumps 20/24

*27 Minute Time Cap

 

Wednesday, September 15

Strength: Power Cleans Establish 1 Rep Max

WOD: 5 Rounds For Time

6 Power Cleans 93/135

8 Pistol Squats

10 Toes To Bar

*16 Minute Time Cap

 

Thursday, September 16

Strength: 10 Minutes 30 Seconds On 30 Seconds Off Hollow Holds

WOD: 10 Minute AMRAP

14 Russian Twists 25/45

30 Double Unders

60′ Bear Crawl

 

Friday, September 17

Strength: Push Press 3-3-3-3-3

WOD: 12 Minute AMRAP

5 Shoulder To Overhead 83/115

10 Back Squats 83/115

8/10 Calorie Row or 6/8 Calorie Bike

 

Saturday, September 18

WOD: TABATA

Bike For Calories

Sit-Ups

Burpee Box Overs 20/24

Side Plank Holds

(athletes will go through each movement 2x)

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