Sunday, September 29 – Saturday, October 5

Posted on September 30, 2019 by Jesse Cole

 

Sunday, September 29 – Rest Day 

 

Monday, September 30

WOD: 4 Rounds for Max Reps

  • Alternating Hang DB Clean and Press(35/50)
  • Stationary Lunges
  • Hanging Knee Tucks
  • Devil Presses(35/50)
  • Bike
  • Rest

*1 Minute at each spot for Max Reps

 

Tuesday, October 1 

WOD: 28 Minute EMOM

Minute 1:

  • 11/13 Calorie Row

Minute 2:

  • 15 KB Sumo Deadlift High Pull(35/55)

Minute 3:

  • 8 Burpee To Plate(25/25)

Minute 4:

  • :40 Second Plank

 

Wednesday, October 2 

WOD: For Time

  • 115 KB Swings (35/55)
  • 115 Wall Balls (14/20)(10/10′)

*Every time an individual “stops” or “sets the KB/WB down” they must complete a 200M Run

Time Cap: 30 Minutes

 

Thursday, October 3 

WOD: 25 Minute AMRAP

  • 5 DB Snatch(35/50)
  • 5 Slamballs(20/30)
  • 5 Box Jumps(20/24)
  • 200m Run

*After each round add 5 reps.

 

Friday, October 4

Benchmark WOD: For Time (compare to 7/7/18)

“Jackie”

  • 1000M Row
  • 50 Thrusters (33/45)
  • 30 Pull-Ups

*Scale Pull-Ups with Jumping Pull-Ups

 

Saturday, October 5 

HERO WOD: 6 Rounds For Time

“Loredo”

  • 24 Air Squat
  • 24 Push-Ups
  • 24 Walking Lunges
  • 400M Run

Time Cap: 35 minutes

#WorkHardBeNice