Week beginning 24th Sep

 

Week beginning 24th Sep

  September 23, 2018
Monday:
A.
Every 5 mins 
400m run
12 burpee over dB
12 dB snatch 
15/10 cal bike
2 mins rest
X4
 
B. 
200 air squats 
Emom 20 du
7 min cap  
 
Tuesday:

A.

800m run

60 double unders
40 wall balls
20 cals ski/row/bike 
1 min rest 
X 3 rounds 
27 min cap 
B. 
1000m row sprint for time
 

Friday:

2 min on 1 min off 

250m row 
Amrap wall balls 
X 3 
3 min rest 
2 min on 1 min off 
200m run
Amrap Kbs
X3 
3 min rest 
2 min on 1min rest 
18/12 cal bike 
Amrap burpees 
 
Saturday:
Partner wod

400m run together – you must take an ‘odd object – sandbag/dball/plate etc, it can’t touch the ground, swop as needed.
Into
You go I go rounds of:
(5rounds each – these should’ve be fast as possible) 
10 squats 
5 burpees 
10 kb swings 
 
400m odd object rub
5 rounds each 
10 cals bike
5 box jump over 
10 dB hang c&j -5 per side 
 
400m odd object run
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