6 September – 11 September 2021

Posted on September 6, 2021

Monday, September 6

Strength: Back Squat 5-5-5-5-5

WOD: 21-15-9

Back Squats 108/155

Kettlebell Swings 35/55

 

Tuesday, September 7

WOD: 5 Rounds For Time

400 Meter Run

7 Chest To Bar Pull-Ups

14 Push-Ups

80′ Farmers Carry 70/110

 

Wednesday, September 8

Strength: Strict Press 3-3-3-3-3

WOD: 12 Minute Ladder 2,4,6,8…

Clean And Jerks 83/115

Step Ups 20/24

 

Thursday, September 9

WOD: 24 Minute EMOM

Minute 1: 2 Rope Climbs

Minute 2: 10/12 Calorie Row

Minute 3: 7 Front Squats 93/135

Minute 4: 40 Second Plank Hold

 

Friday, September 10

Strength: Dead Lift 4-4-4-4-4

WOD: 14 Minute AMRAP

4 Devils Press 70/100

200 Meter Run

8 Alternating Dumbbell Power Snatch 35/50

 

Saturday, September 11

WOD: 8 Rounds For Time

9 Overhead Lunges 25/45

11 Medicine Ball Sit-Ups 14/20

9 Wall Balls 14/20 9’/10″

11 Slam Ball OTS 25/40

*2001 Meter Row Anytime During The Workout

*30 Minute Time Cap

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