5 September – 10 September 2022

Posted on September 4, 2022

Monday, September 5

WOD: 5 Rounds For Time

10 Dumbbell Hang Clean and Press (right arm) 35/50

10 Single Arm Overhead Dumbbell Lunges (right arm) 35/50

10 Dumbbell Hang Clean and Press (left arm) 35/50

10 Single Arm Overhead Dumbbell Lunges (left arm) 35/50

400 Meter Run

*30 Minute Time Cap

 

Tuesday, September 6

25 Minute AMRAP

*150 Double Under Buy In

10 Toes To Bar

16/20 Calories Row or 12/16 Calorie Bike

15 Box Jumps 20/24

 

Wednesday, September 7

Strength: Power Cleans 4-4-3-3-2

WOD: Death By Hang Clean 63/95

 

Thursday, September 8

WOD: 22 Minute Ladder 2,4,6,8…

Pistol Squats

Burpees

Hollow Rocks

*200 Meter Run After Each Round

 

Friday, September 9

Skill Work: Bar Muscle Ups/Ring Muscle Ups

WOD: For Time

4 Rounds

6 Bar Muscle Ups

12 Shoulder To Overhead 83/115

1 Minute Rest

4 Rounds

12 Pull Ups

6 Shoulder To Overhead 93/135

 

Saturday, September 10

WOD: TABATA

Bike For Calories

Slam Ball Sit-Ups 25/40

Row For Calories

Slam Ball OTS 25/40

Sit-Ups

Air Squats

 

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