Author: Ryan Savard

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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:

1. 20 Seconds Flutter Kicks, 10 Seconds Rest
2. 20 Seconds Hollow Rocks, 10 Seconds Rest

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5 rounds for time:

– 400m run

– 16 RKB swings

– 8/side push press

*25 minute cap for ParkWOD.

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50 rounds for time:

– 1 push-up

– 2 lemon squeezes

– 3 air squats

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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.

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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

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4-5 sets, 3 min AMRAP:

– 6 KB swings or ground to overhead

– 6/side bent over row

– 6 sprawls

– 18 double unders or 36 single unders or 27 lateral hops

R60S

*Pick up where you leave off