6/16/2020 WOD

Updated: Jun 17, 2020

A. Dynamic Stretches  B. 6 min Clock

Even minutes: 50’ monster walk (right)

Odd minutes: 50’ monster walk (left)

  C. For Quality 50 (25/25) forward + reverse lunges   D. 14 min AMRAP 3 D-bell hang power snatch (left) 50/75lbs RX

3 D-bell hang power snatch (right)

3 chest to bar pull ups 

6

6

6

(Continue to increase by 3 on each until 14 minutes) E. Static Stretches 

D-bell use only


A. Dynamic Stretches  B.

6 min Clock

Even minutes: 50’ monster walk (right)

Odd minutes: 50’ monster walk (left)


C.

For Quality 50 (25/25) forward + reverse lunges   D.

14 min AMRAP

3 D-bell hang power snatch (left) 50/75lbs 

3 D-bell hang power snatch (right)

3 D-bell bent over rows (D-bell each hand) 

6

6

6

(Continue to increase by 3 on each until 14 minutes)  E. Static Stretches 

Backpack/object


A. Dynamic Stretches  B.

6 min Clock

Even minutes: 50’ monster walk (right)

Odd minutes: 50’ monster walk (left)

C.

For Quality

50 (25/25) forward + reverse lunges     D.

14 min AMRAP

3 Backpack snatches 

3 backpack bent over row  

6

6

(Continue to increase by 3 on each until 14 minutes)  E. Static Stretches

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