WODs 230917 - 230923

9/17-9/23

Monday

Angie

For Time

100 Pull-ups

100 Push-ups 

100 Sit-ups 

100 Air Squats

Tuesday

5 minute AMRAP

Run 100 Meters

3 Ring Muscle-ups

Rest 2:30 minutes 

5 minute AMRAP

3 Wall Walks

5 Hang Power Cleans (135/95)

Rest 2:30 minutes 

5 minute AMRAP

10 Box Jumps (20/24)

5 Push Jerks (135/95)

Wednesday 

4 Rounds For Time

30 Double-unders

12 Back Squats (135/95)

12 Strict Pull-ups

Thursday

For Time

Row 500 Meters

30 Alternating Kettlebell Clean & Jerks (55/35)

30 Kettlebell Goblet Box Step-ups (20/20)

Row 500 Meters

20 Alternating Kettlebell Clean & Jerks

20 Kettlebell Goblet Box Step-ups

Row 500 Meters

10 Alternating Kettlebell Clean & Jerks

10 Kettlebell Goblet Box Step-ups

Friday

Marco

3 Rounds For Time

21 Pull-ups

15 Handstand Push-ups

9 Thrusters (135/95)

Saturday

Partner WOD

For Time

50 Power Cleans (135/95)

50 Lateral Burpees Over Barbell

50 Toes To Bar

Max Calorie Row

While one partner is working on the 50’s, the other partner is rowing for max calories. Partners may switch as needed