Monday
WOD. For time: 50 Sit-up 5 Rope Climb 40 Sit-up 4 Rope Climb 30 Sit-ups 3 Rope Climb 20 Sit-ups 2 Rope Climb 10 Sit-ups 1 Rope Climb Tuesday WOD. 2 RFT 10 OHS 1000m Row or 800m Run Strength. Sotts/ Seated Press Wednesday Strength. Back Squat WOD. For Time: 21 Burpee to Target 400m Run/ 500m Row 15 Burpee 400m Run/ 500m Row 9 Burpee 400m Run/ 500m Row Thursday WOD. 4.x4 Clean & Jerk Friday TBD --- At Home Version --- Monday WOD. 3 RFT 50 Sit-ups 1:00 Plank Tuesday WOD. 3 Rounds 20 OH Walking Lunge (10/leg) 800m Run Wednesday WOD. For Time: 2 mins Cardio 20 Burpee 2 mins Cardio 15 Burpee 2 mins Cardio 9 Burpee Followed by: 75 Hand Release Push-ups Thursday WOD. Not For Time: 24 SLDL (12/ leg) 24 Bent Over Row (12/arm) 24 SL Glute Bridge (12/ leg) 24 SA Strict Press (12/arm) Friday WOD. 3 RFT 400m Run/ 2 mins Cardio 25 Squats* 20 Lunges* *use whatever weight you can find Followed by: 50 Weighted Sit-ups + 100 Leg Lifts
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