For time:
– 200m run
– 20 V-ups
– 30 push-ups
– 400m run
– 40 RKB swings
– 50 walking lunges
– 600m run
– 50 walking lunges
– 40 RKB swings
– 400m run
– 30 push-ups
– 20 V-ups
– 200m run
Author: Ryan Savard
A) At 0:00 for time:
2 rounds:
– 20 lateral DB/KB hops
– 12 thrusters
– 20 lateral DB/KB hops
– 9 power clean + push press
– 20 lateral DB/KB hops
– 6 devils press
+
At 6:00 for time:
2 rounds:
– 20 lateral DB/KB hops
– 6 devils press
– 20 lateral DB/KB hops
– 9 power clean + push press
– 20 lateral DB/KB hops
– 12 thrusters
B) Alternating double tabata x 8 rounds each:
- 20 Seconds Flutter Kicks, 10 Seconds Rest
- 20 Seconds Hollow Rocks, 10 Seconds Rest
5 rounds for time:
– 400m run
– 16 RKB swings
– 8/side push press
*25 minute cap for ParkWOD.
For Time:
– 400 m run
9-12-15 reps of:
- Double Dumbbell Deadlifts
- Lateral Dumbbell Burpees
– 800 m run
15-12-9 reps of:
- Double Dumbbell Deadlifts
- Lateral Dumbbell Burpees
– 400 m run
21-18-15-12-9-6-3 reps for time:
– thrusters
– 200m run
*Thrusters should be at a weight to keep them unbroken. Follow up each set of thrusters with a 200m run.
EMOM x 8 minutes (4 sets) for max reps of:
Minute 1 = 30 second Wall Sit + Alternating Lunges
Minute 2 = Rest
+
EMOM x 8 minutes (4 sets) of:
Minute 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Minute 2 = Rest
+
EMOM x 8 minutes (4 sets) of:
Minute 1 = 30 Seconds of Dumbbell Romanian Deadlift + 30 seconds of Double Dumbbell Bent-Over Row
Minute 2 = Rest
+
EMOM x 6 minutes (3 sets) for max reps of:
Minute 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Minute 2 = Rest
E8M x 3 sets:
– 800m run (long loop at park)
– 5 sets of:
- 3 power cleans
- 3 front squats
- 3 push press