Monday 9/17 WOD:
Every 5 minutes, for 30 minutes (6 sets) for times:
6 Strict Pull Ups
12 Sit Ups
18 Push Ups
24 Wall Balls
Score is rounds completed
Tuesday 9/18 Skill:
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
WOD
Three rounds for time of:
20 KB Sumo Deadlift High Pulls
100 Jump Ropes
Score is time
Wednesday 9/19 Skill:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
WOD:
12 min AMRAP
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold
Score is rounds + reps
Thursday 9/20 Strength:
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Back Squat x 8-10 reps @ 3011
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111
WOD:
For max reps/calories:
2 Minutes of Assault Bike
Rest 60 seconds
2 Minutes of Dumbbell Thrusters
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)
Score is weight/total reps
Friday 9/21 Skill:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Hollow Hold or Rocks x 45-60 seconds
Station 3 – Strict Pull-Ups x 8-10 reps @ 2111
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm
WOD:
For time:
800 Meter Run
60 Kettlebell Swings
800 Meter Run
