Latest WOD: 17-23 June
Monday, June 17, 2019 posted by DONMonday
Back Squat
3 Sets of 6
***THEN***
“Escape From Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
Tuesday
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Wednesday
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
***THEN***
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
Thursday
“El Niño”
For Time:
1 Mile Run
50 Barbell Power Snatches (75/55)
400 Meter Med Ball Run (20/16)
30 Pull-ups
20 Burpee Box Jumps (24/20)
Friday
Death by Burpee
With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute… continuing as long as you are able.
Use as many sets each minute as needed. Score the last round all reps were completed.
Saturday
“Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Row
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
AMRAP 30:
12/9 Calorie Row
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
Sunday
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
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