September 6 – September 11, 2021

WOD / By

1 Class Only Monday for Labor Day Holiday at 10:00 am

Monday: WOD: “HOTSHOTS 19- MODIFIED
30 Min AMRAP- Teams of 2
30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS
400 METER RUN

Tuesday: WOD:
50′ OH Walking Lunge (left arm)
7/5 Burpee Pull Ups
50′ OH Walking Lunge (rightarm)
4 Cycles of 5 Min (target time 3:30)

Wednesday: WOD:
15/12 Calorie Row; 15 Bar Facing Burpees
15 Deadlifts; 75 Double Unders
15 Min AMRAP
Rest 2 Min then strength 4×3 Deadlifts

Thursday: WOD: Teams of 2
50/45 Calorie Ski
100 DB Box Step Ups
50/45 Calorie Ski
For Time

Friday: WOD:
27 Wall Balls; 18 Med Ball Situps; 9 Power Cleans
3R4T
Rest 3 Min then: 2 FS 2 BS 10 Goblet Squats x 5 sets

Saturday: WOD:
10 Thrusters
10 CTB Pullups
2 Rounds
rest 2 min
complete 3 cycles (6 rounds total)