Sunday, September 1 – Saturday, September 7

Posted on September 2, 2019 by Jesse Cole

 

Sunday, September 1 – Rest Day 

 

Monday, September 2 – Labor Day

  • OPEN GYM – 11AM – 1PM

 

Tuesday, September 3

WOD: 28 Minute EMOM

Minute 1:

  • 14 Slamballs(20/30)

Minute 2:

  • 9/11 Calorie Row

Minute 3:

  • 12 Plate Overhead Lunges(15/25)

Minute 4:

  • 16 Sit-Ups

 

Wednesday, September 4

WOD: For Time

30/10-24/8-18/6-12/4-6/2

  • Wall Balls(14/20)
  • Burpee to Rig

*400M Run between each round

Time Cap: 28 Minutes

 

Thursday, September 5 

WOD: For Time

5 Rounds

  • 1000M Bike
  • 20 KB Swings(35/55)
  • 15 Toes to Rig
  • 10 Jumping Pull-Ups

Time Cap: 25 Minutes

 

Friday, September 6 

WOD: 24 Minute AMRAP

  • 40 Double-Unders
  • 16 Box Step-Ups(20/24)
  • 12 Slamball Clusters(20/30)
  • 8 Push-Ups
  • 200m Row

Scale 40 DU’s with 80 Single Skips

 

Saturday, September 7 

WOD For Time: “Filthy Fifty”  (compare to 9/16/2018)

  • 50 Box Jump (20/24″)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbow
  • 50 Push Press (33/45)
  • 50 Back Extension
  • 50 Wall Balls (14/20) (9/10′)
  • 50 Burpees
  • 50 Double-Unders

#WorkHardBeNice