Donkey Kong

Complete for as many rounds as possible in 14 minutes:

•15 Ring Muscle Ups
•30 Wall Balls #14-9'/20-10'
•45 Kettlebell Swings #35/53 (M50+ #26/44)
•60 Calorie Row

Add Score

Donkey Kong No Equipment

*Warm Up*
Complete 3 sets

8-12 Banded Ts
8-12 Banded As
10 Alternating Plank Reach
6 Instep Lunge + Hamstring Stretch
12 Squat Reach

**Skill/Core**
Complete 3 sets

1 Wall Walk + 20-30s Handstand Hold
20 sec Hollow Hold
10 sec Hollow Rock
30 sec Superman Hold

***Metcon***
Complete as many rounds as possible in 14-minutes

100' (10x10' Jumps) Burp Broad Jump (No Push-up)
20  Sandbag Squat Cleans (Medball Clean)
30 Butt Ups
40 Mountain Climbers

Add Score

Donkey Kong Minimal Equipment

*Warm Up*
Complete 3 sets

8-12 Banded Ts
8-12 Banded As
10 Alternating Plank Reach
6 Instep Lunge + Hamstring Stretch
12 Squat Reach

**Skill/Core**
Complete 3 sets

1 Wall Walk + 20-30s Handstand Hold
20 sec Hollow Hold
10 sec Hollow Rock
30 sec Superman Hold

***Metcon***
Complete as many rounds as possible in 14-minutes

100' (10x10' Jumps) Burp Broad Jump (No Push-up)
20  Bumper Plate Cluster (Squat Clean Thruster)
30 Butt Ups
40 Mountain Climbers

Add Score

Hogan's Alley

AMRAP 14

10 Ring Rows
15 Wall Balls
20 KBS
20 Calorie Row 
Add Score

Comments

Brea Coquyt

Brea Coquyt 3 months, 1 week ago / Reply

Max Unbroken Strict Pull Ups: 9 reps

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.