September 21 – September 26 2020

Posted on September 20, 2020

Monday, September 21

Strength: Push Jerk 5-5-5-5-5

WOD: 14 Minute AMRAP

9 Shoulder To Overhead 63/95

15 Box Jumps 20/24

9 Front Squats 63/95

 

Tuesday, September 22

WOD: For Time

50 Sit-Ups

1 Mile Run

800/1000 Meter Row

800 Meter Run

50 Sit-Ups

*30 Minute Time Cap

 

Wednesday, September 23

Strength: Overhead Squat 7-6-5-4-3

WOD: 10-20-30-20-10

Wall Balls 14/20 9’/10′

Double Unders

*1 Clean and Jerk at the start of each minute 103/155

 

Thursday, September 24

WOD:  6 Rounds

3 Minute AMRAP

3 Dead Lift 93/135

6 Bar Facing Burpees

9 Push-Ups

1 Minute Rest

 

Friday, September 25

WOD: 25 Minute AMRAP

7 Hang Cleans 63/95

10 Toes To Bar

10 Back Extensions

10 Hollow Rocks

 

Saturday, September 26

WOD: 27 Minute Ladder 3,6,9,12…

Goblet Squats 35/55

Ring Rows

Kettlebell Swings 35/55

*200 Meter run after each round

 

 

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