Sunday, September 12, 2021

WODs 210912 - 21018

 9/12-9/18

Monday

Strength

20 minutes to establish a 1 RM Close Grip Bench Press

WOD

9 minute AMRAP

24 Double-unders 

8 Medicine Ball Clean-Wall Balls (20/14)


Tuesday

5 rounds each for time 

10 Pull-ups

15 Push-ups

20 Air Squats

25 Kettlebell Swings (55/35)

Rest 2 minutes between rounds


Wednesday

Strength

20 minutes to establish a 1 RM Front Squat

WOD

12 minute AMRAP

Row 150 Meters

1-2-3-4-5-6…*

Ring Muscle-ups

*Keep adding 1 ring muscle-up to each round until time expires


Thursday

5 Rounds For Time

7 Bear Complex (95/65)

(1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press)

Run 400 Meters


Friday

20 minute AMRAP

8 Chest To Bar Pull-ups

10 Strict Handstand Push-ups

12 Box Jumps (24/20)


Saturday

5 Rounds For Time

Run 200 Meters

7 Squat Snatches (135/95)

14 Toes To Bar

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