16th to 22nd September, 2019

16th September - Monday -

Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-ups

Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups

17th September - Tuesday -

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

18th September - Wednesday -

3 rounds for time of:

1,000-meter row or run
5 rounds of Strict Cindy

1 round of Cindy is 5 strict pull-ups, 10 honest push-ups, and 15 squats.

19th September - Thursday -

Run or row 5,000 m

Whichever sounds worse.
ROMWOD

20th September - Friday -

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

21st September - Saturday -

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

Men: 135 lb.
Women: 95 lb.

22nd September - Sunday - Open Box 10:35am to 11:45am

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WorkoutsAdhish ChhabraComment