WODs 250921 - 250928

9/21-9/28

Monday

20 minute AMRAP

20 Alternating Leg DB Lunges*

15 Toes To Bar

10 DB Thrusters*

5 Burpee Pull-ups

*Use the same pair of DBs for both the lunges and thrusters


Tuesday

5 Rounds For Time
5 Wall Walks
Air Bike 15/12
15 Push-Ups
150 Foot Double Kettlebell Front Rack Carry (53/35lbs)


Wednesday

12 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

WOD

3 Rounds For Time

Run 200 Meters

25 Russian KB Swings (55/35)

15 Pull-ups


Thursday

4 Rounds For Time

10 2 Push-up Renegade Row (pick weight)

20 Lateral KB Swing to Overhead Halos (pick weight)

30 Double-unders


Friday

Close Grip Bench Press

6 x 5 reps

Increase weight  on each set

WOD

9 minute AMRAP

7 Strict Pull-ups

14 Alternating DB Snatches (pick weight)


Saturday

4 Rounds For Time

Row 500 Meters

15 2-Push-up Burpee Box Jumps (24/20)

15 Knees To Elbows


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