9/30/21

WOD

6 Rounds For Time:
400m Run/Bike/Row/Ski
12 Box Jump Overs (30/24")

- Alternate cardio element each round.

9/29/21

WOD

For Time:
30 Clean & Jerks
(Choose a heavy to moderate load)

9/28/21

WOD

5 Rounds For Time:
500/350m Row

- After each row, perform 2 double unders for each row pull taken to complete 500/350m

9/27/21

WOD

Build to a heavy set of 3 push presses

For Time:
50-30-20
Thrusters (65/45#)
Pull-ups

9/26/21

WOD

Rest Day

9/25/21

WOD

“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall Walks
7 Toes to bar
9 Box jumps, high

9/24/21

WOD

9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

For Time:
30 Strict Muscle-ups

Scaling Options:

AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips

AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups

9/23/21

WOD

With a Partner,
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups

* One partner works while one rests

9/22/21

WOD

3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
- Rest 2:00 between rounds

9/21/21

WOD

3 Rounds For Time:
25 Double DB Push Jerks (50/35#)
50 Double Unders
25 Double DB Weighted Step-ups (24/20")
50 Double Unders