Workout of the day – Wednesday June 23rd
Warm up
4 rounds
10 kipping swings
10 pvc pass through
10 pvc overhead lunges
20 jumping jacks
Gymnastics
5min to practice kipping swings / kipping pullups / butterfly pullups
Choose based on your level
Then, 10 min alternating EMOM
10 Chest-to-bar pullups (or 6 Bar muscle ups)
25 ft. Double dumbbells overhead walking lunges, 35#/25#
Metcon
5 rounds for time of:
500m row
7 Thrusters, 135/95 lbs
Time cap: 17 min
EVF360
A) 23 min AMRAP
9 Chest-to-bar pull ups
15 double dumbbells power cleans 50/35 lbs
21 air squat
400m med-ball run 20/14#
B) 16 min alternating EMOM:
10 burpees
20 shoulder taps
30 Penguin crunches
40 walking lunges
2021 06 22