Workout of the day – Wednesday June 16th
Warm up
AMRAP 6:00
1 wall walk
10 kip swings
10 Shoulder Taps
20 Double Unders
Gymnastics
Alternating EMOM, 12 min (4 rounds)
1: 60 double unders or 100 single unders (practice DUs if you are close to getting them)
2: Max effort strict (banded) pullups
3: 30 seconds handstand / wall walk hold
Metcon
3 rounds for time:
8 double dumbbells thrusters 50/35 lbs
4 push-ups
8 double dumbbells power cleans 50/35 lbs
4 burpees
8 double dumbbells front squats 50/35 lbs
Time cap: 15min
EVF360
A) 3 rounds:
2/arm KB Turkish get ups
8/arm single arm KBS
16 goblet squats
32 double unders
B) 4×3 min ARMAP, resting 1 min between AMRAPs
10/8 cal row
10 box jumps
10 American KBS
2021 06 15