Complete as fast as humanly possible:
- 400m run
- 30 DB snatches (50/35#)
- 20 burpees
Rest for the remainder of 9 minutes and repeat for a total of 3 rounds. We will record the time for each round.
WOD Notes: The goal in this workout is for each movement to take ~2 minutes or less so that you end up with at least 3 minutes of rest between rounds. Modify the distance (250m) or rep scheme to properly match the time domain.
Community Notes: Happy Birthday Dominika!
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Teen WOD:
1) Max height box jump (compare to Jun 19)
2) 5x max effort bench press and pull ups
3) 3 rope climbs
4) 50 abmat sit ups
5:00
Tim 5:13, 4:53, 4:50 (35)
Boelker 3:28, 3:50, 4:39 Rx
Dan T. 4:39, 6:00 @ 15 burpees, 6:35 (35)
Stu 5:21, 5:25, 6:18 (26 reps @ 20#, 15 chargers)
Rocco 4:45, 6:20, 7:01 Rx
Quinn 5:28
Lombardi 4:27 (35), 4:47 (30), 5:03 (15cal bike)
Robbie 3:05, 4:37, 5:03 Rx
John C. 4:48, 5:38, 6:15 (45, 15 burpees)
Jeff 4:41, 4:37, 4:26 (250m, 35)
Chris M. Present.
—————-
6:00
Natalie 3:40, 3:57, 3:54 (100m Run & Row, 15#, 16″ Box)
Liz 4:35, 5:03, 6:08 (300m, 20#)
Zabs 5:11, 5:45, 6:11 Rx
Curtis 5:04, 5:34, 6:26 (250, 250, 400, 35#)
Blake 5:34, 5:55, 7:03 Rx
Erik 5:00, 5:50, 6:30 (250m, 40#)
Pete 5:29, 5:56, 6:53 (250m, 30#)
Erin 4:14, 4:34, 4:54 Rx
Sean B. 4:32, 7:20, 8:20 (40#, 40#, 25#)
Peter 5:10, 6:42, 7:12
—————–
7:00
Andrew 4:50, 5:32, 5:50 (300m, 25#)
DR 4:32, 4:45, 4:46 (40)
Kristen 5:03, 5:26, 6:10 (Row, 15)
Sydney :-), :-), 5:05 (300m, 20)
Brian 4:00, 5:50, 6:30 (300m, 25, 16″)
Elissa 🙂
Steve K. 5:03, 5:42, 6:12 Rx
Abigail 4:59, 5:21, 5:11 (300m, 20#, 15 Burpees)