WOD

“Milkshake”

3 Sets:
4:00 minute AMRAP
3 Rope Climbs
6 DB OH Squat- 3 each arm 50/35lb
9 Toe to Bar

Rest 2:00 between sets

Score: total rounds
Goal: Avg 2-3 rounds

“Ray, this is Walter!”
20:00 AMRAP
3* Ring Muscle-Ups
6 Squat Snatch 135/95lb
18 Wall Balls 20/14lb

*increase RMU by 2 reps each round

“Satan is good, Satan is our pal”
For Time
300 Double Unders
30 Wall Walks

*Work can be partitioned as desired
Starting @ 0:00 and Every 4:00 Complete 1000/800m Bike Erg

Time Domain: 24:00-30:00
Time Cap: 30:00

“Suburbs”
16:00 EMOM
min 1: 15/12 Cal Row
min 2: 10 Dual DB Step-Overs 50/35#
min 3: 18 Medball Weighted Sit-Ups
min 4: 18 Box Jump Overs 24/20”

“Femur”
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Chest to Bar Pull-Ups

Time Domain: 7:00-9:00
Time Cap: 10:00

“Queenie”
For Time
30 Bar Facing Burpees
30 TnG Power Clean 135/95#

*every break on Power Cleans complete 3 Bar Facing Burpees

Time Domain: 5:00-7:00
Time Cap: 10:00

4 Rounds for Time
1000/800m Bike Erg
20 KB Sumo Deadlift High Pull 70/53#
40 Air Squats

Time Domain: 11:00-15:00
Time Cap: 20:00

Partner Day!! 👬 👫 👭

“Dirty Dancing”
For Time
2000/1600m Row
Partner Holds Dual KB Front Rack 53/35#
into..
100 Burpee Pull-Ups
While Partner Holds KB in Suitcase Position 53/35#
into..
50 Dual DB Bench Press 50/35#
While Partner Holds Handstand

Time Domain: 20:00-25:00
Time Cap: 30:00

M/F Team: 1800m Row

“Look, spaghetti arms”
24:00 EMOM
min 1: 15/11 Cal Echo Bike
min 2: 50 Double Unders or 75 Single Unders
min 3 + 4: 250/200m Row Sprint

*Alternating Rounds of Single Unders and Double Unders

“Catskill Mountains”
10 Rounds for Time
9 Wall Balls 20/14#
6 Handstand Push-Ups
3 Deadlifts 315/205#

Time Domain: 10:00-15:00
Time Cap: 18:00

*Sub Renegade Rows for HSPUs if shoulders are sore