Saturday – 9/25/21

Team of 4 WOD for time:
2 team members work at the same time:
400 Double Unders (2:1 singles)
200 Wall Balls (20/14 – 10/9)
100 Burpees
200 Kettlebell Swings (53/35)
400 Sit-ups
Buy Out: 3000m Row (one rower at a time)

Friday – 9/24/21

A: 500m Row (maintain Men: 2:30 – Women: 3:00 pace)
Rest 1 Minute
500m Row (maintain Men: 2:10 – Women: 2:40 pace)
Rest 2 Minutes
500m Row (maintain Men: 1:50 – Women: 2:10 pace)
Rest 3 Minutes
500m Row For Time

B: 4 Superset rounds of 12-15 Landmine Rows and Hip Extensions

Thursday – 9/23/21

A. 4×4 Back Squat all sets at 85% 1RM
(last set should be max reps)

B. 3×8 Good Mornings at 20% of your back squat

C. Rotating circuit–20 seconds of work/10 seconds of rest for 9 rounds:
Goblet Squats
Flutter Kicks
Plank Holds

Wednesday – 9/22/21

With an ongoing clock counting up:

10-min AMRAP of:
1 (DB) Gorilla Row + 1 (DB) Thruster + 1 Pull-up
2 (DB) Gorilla Rows + 2 (DB) Thrusters + 2 Pull-ups
3 (DB) Gorilla Rows + 3 (DB) Thrusters + 3 Pull-ups
etc adding 1 rep each round to each movement.

Moving straight into:
50 Alternating DB Snatches
Complete 5 burpees every minute on the minute.

Score: Part 1 reps + your time for all