WODs for the week of 9/18- 9/22

WODs for the week of 9/18- 9/22

Monday

15 minute AMRAP

5- Snatches 135/95

10- Lateral Bar Over Burpees

30- Double Unders

 

Tuesday-

2 rounds for time

60- Wall Balls

40- SDHP 75/55

20- Cals on Rower or Bike

3- Rope Climbs

 

Wednesday-

Clean and Jerk

1-1-1-1-1-1-1

Accessory work

Banded Rows and 100 m Guns Carry

 

Thursday-

1 Mile Run

100 Air Squat

800 M Run

75 Push Ups

 

Friday-

“Helen”

3 rounds for time

400 m Run

21- KB Swings

12- Pull Ups

 

NINJA

Monday-

4 rounds for time

20- DB Step Back Lunges

20- Push Ups

20- Knees 2 90

 

Tuesday-

10 rounds

9- DB Thrusters

40- Single Unders

 

Wednesday-

4 rounds

250 m Row

10- Burpees

15- Wall Balls

20- SDHP with KB

 

Thursday-

Same as RX

 

Friday-

7 rounds for time

200 m run

7- Push Press

7- Pull Ups/ Ring Rows

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