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Wednesday, 24 June 2020

23 June 2020 by 5 Comments

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

7 Hang snatch (45/33)

7 Thruster

7 Sumo DL high pull

5 Snatch (75/53)

5 Thruster

5 Sumo DL high pull

3 Snatch (95/63)

3 Thruster

3 Sumo DL high pull

 

Conditioning:

1000m Row

30 Ring dips

30 Sumo deadlift high-pull*

30 Handstand push-ups

30 Snatches*

30 Alternating pistols

30 Pull-ups

30 Thruster*

30 Burpees-over-bar

1000m Row

 

For time

*all lifts are same load (95/63)

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Lifting, Monostructural

Comments

  1. Megan Weinkauf says
    24 June 2020 at 10:17

    First WOD after individual sessions. Whew, I’m alive. Used 22 pound bar for conditioning and went at 80% for lifts. Used red band for ring dips. Keep a steady pace with burpees and just keep going. End time was 37:20. However, note some of the moves were at 80% except for row and modified pull ups.

  2. sflynn says
    24 June 2020 at 13:15

    35:56Rx no PR but legs super sore from Monday

  3. Henry Smith says
    24 June 2020 at 13:20

    35:36 mod
    #75
    2x abmat shspu
    Mod pistols

  4. megancyork says
    24 June 2020 at 13:20

    37:10
    53#
    Banded plus and ring dips

  5. Daniel says
    24 June 2020 at 21:56

    38:56 with 65#
    Was stepping over the bar on the last 20 burpees

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