20 September – 25 September 2021

Posted on September 19, 2021

Monday, September 20

Strength: Front Squat 4-4-4-4-4

WOD: Death By Wall Balls 14/20 9’/10′

 

Tuesday, September 21

WOD: 7 Rounds For Time

10 Hang Cleans 83/115

15 Push-Ups

1 Rope Climb

1 Minute Rest

 

Wednesday, September 22

Strength: Snatch Complex x 5 2 Snatch Dead Lift, 2 Snatch High Pulls, 1 Squat Snatch

WOD: For Time

30-20-10

Burpees

Front Rack Dumbbell Lunges 70/100

*1 Power Snatch At The Start Of Each Minute 103/155

 

Thursday, September 23

500 Meter Row Sprint x3

(rest at least 2 minutes between sets)

WOD: 16 Minute MOMO

Kettlebell Swings 35/55

PVC Pipe Sit-Ups

 

Friday, September 24

WOD: For Time

400 Meter Run

Light Fran 53/75

21-15-9

Thrusters

Pull-Ups

400 Meter Run

Light Fran 53/75

21-15-9

Thrusters

Pull-Ups

400 Meter Run

*26 Minute Time Cap

 

Saturday, September 25

WOD: 24 Minute AMRAP

10 Back Extensions

15 SDLHP 35/55

20 Toes To Post

30 Double Unders

*30/40 Calorie Bike Anytime During The Workout

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