Wednesday 9-29-21
wod
5 min AMRAP
5 single arm kb swings 53/35
10 up-downs to plate
3 min rest
4 min AMRAP
10 Russian kb swings 53/35
10 up-downs to plate
3 min rest
3 min AMRAP
max distance kb carry 53/35
Tuesday 9-28-21
5 rounds
500/350m row
after each round, perform 2 double unders per stroke.
Monday 9-27-21
50-30-20
thrusters 65/45
pullups
Sunday 9-26-21
wod
100m run
100 lateral hops over bar
100m run
30 hang power cleans 135/95
100m run
3:00 plank
100m run
30 front rack lunges 135/95
100m run
100m kb farmers carry 70/53
100m run
Saturday 9-25-21
wod
in teams of two:
2 rounds
100/80 cal row
50 HSPU
Friday 9-24-21
wod
30 strict muscle ups
Thursday 9-23-21
wod
back squats
10-5-3-1-1-1-3-5-10
Wednesday 9-22-21
wod
3 rounds
1000m run
50 situps
25 deadlifts 185/125
2:00 rest
30 min time cap
Tuesday 9-21-21
3 rounds
25 dB push jerks 50/35
50 double unders
25 weighted step ups 24/20
50 double unders
Monday 9-20-21
wod
3 rounds
15/11 cal bike
12 power snatches 95/65
9 burpees