Week beginning 16th September

 

Week beginning 16th September

  September 15, 2019

Session 1:

A.

2 rounds for time:

25 calories

25 wall balls

25 burpee box jumps

25 heavy Russian swings

800m run

20m min time

 

B.

10 min emom:

5 down ups + 8/5 cals

(Adjust rep scheme up or down to be challenging but doable in 45s)

 

 

Session 2:

A. Wod curtesy of ‘comptrain’

5 rounds for time

15 kbs (32/24)

400m run

40 du

 

B.

8 min amrap:

1 air squat

1 box jump

1 push up

2 air squats

2 box jumps

2 push ups

3 air squats

3 box jumps

3 push ups

Etc etc

 

 

Session 3:

Teams of 2:

2k row buy in:

10 rounds – work divided as desired:

200m run

16 plate oh lunges

10 down ups

2k row buy out

 

 

Session 4:

21-15-9-15-21

Calories

Db thrusters (22.5/15)

15 min cap

5 min rest

21-15-9-15-21

Kbs (24/16)

Burpees

100m run after each round

15 min cap

 

 

Session 5:

In pairs:

3 rounds for time:

20 synchro airsquats

400m run (200m each)

20 synchro plate gtoh

40/30 calories (20/15 each)

50 wall balls (as a pair is possible 1 throws the other catches)

200m partner carry broken up however

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