Week beginning 23rd September

 

Week beginning 23rd September

  September 22, 2019

 

Monday:

A.

3min amrap:

6 burpees

8 box jumps 

10 dB snatch

1 min rest 

X 5 rounds 

*pick up where you left off*

 

B.

For time:

500m row

400m run

500m ski

10 min cap

 

Session 2:

35/25 cals 

Into

10,9,8,7….2,1

Burpees 

Wall balls 

35/25 cals

Into

1,2,3,4…..9,10

Kb swings 

Goblet squats 

35/25 cals

 *change ergs each time on cals*

 

 

Session 3:

A.

In pairs:

5 rounds for time:

30 single arm db hang c&j

20 calories

15 synchro down ups

(C&j and calories divided as desired)

25 min cap

 

B.

Individual wod

75/60 cals for time

Every 2 mins on the min 10 air squats + 10 push ups

 

 

Session 4:

In a 10 minute window:

1 mile run (scale 1200m if not hitting first 800 under 4 min)

Remaining time amrap 20 walking lunges + 5 box jumps 

 5 min rest

In 10 minutes:

2k row/scale 1500m

Remaining time amrap  30du + 5 down ups

5 min rest

In 10 minutes:

100 cal bike/scale 75

Remaining time amrap 20 air squats + 5 push ups

 

 

Session 5:

In teams of 3

Person 1: 15 wall balls

P.2: 15 dB snatches

P.3: rests

once each person does the 15 reps (or rests!) Rotate movements till each person completes the 15 reps of each and rests once

Then 200m run together + 10 synchro down ups. This whole thing is 1 round 

6 rounds for time 

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