Categoria: Wods

For Time:
10,9,8,7,6,5,4,3,2,1
Burpee Box Jump Over
150m Row between sets
– rest 5 mins –
2 sets

CFTS Intervals WOD

8 Rounds

2 min work/30 sec rest

500 Meter Row

10 Burpees to plate

10 Jumping Lunges

20 min Workout/Rest

Thursday 200305

EMOM 12

Even: 5 Power Cleans 62/44
Odd: 10 Pull-Ups

Then
5 rounds
30 Wall Balls (20/14)
25 Toes-to-Bar

Strength:

Snatch (5×5@70% of 1RM )

Complete a set every 2 mins

Then

Max Effort 2k Row

Team of 2

AMRAP 30

250 Buddy Carry (switch every 50 meter)

50 Dumbbell Power Snatch 20/16 (switch every 25 reps)

60 Meter Banded Run (switch every 30 meter)

60 Meter Single Dumbell Overhead Walking Lunges 20/16

Thursday 200227

Kettlebell Complex

A Kind of Macho Man

Using Double Kettlebells 16/12

3 Cleans

3 Front Squats

3 Jerks

EMOM 30

Even : 2 rounds of Macho Man

Odd: 10 BurpeesWorkout of the

5 Sets

250m fast pace (@ 1 Mile pace)

200m easy recovery jog

200m fast pace (@ 1mile pace)

250m easy recovery jog

Rest 3 minutes b/t sets

EMOM 30

Minute 1: 10 Burpees

Minute 2: 60m sprints (30m out & back)

Minute 3: 15 Kettlebell Swings

Strength:

Snatch (5×5@70% )

Complete a set every 2 mins

Then

For Time

Max Effort 2k Row

“AL1”

EMOM for 4 Rounds

Minute 1: 5 Handstand Push-Ups

Minute 2: 8 Pull-Ups

Minute 3: 6 Deck Squats with Kettlebell 16/12kg

Minute 4: 12 Box Jump Overs 60/50

Minute 5: 8 Push- Presses 44/30

Minute 6: 12 Burpees

3 Rounds
32 Deadlifts 84/62
32 Hanging Hip Touches
800m DB Farmers Carry (2 x 12/7)
One person working at a time
“Hanging hip touches” means hanging from a pull up bar by one arm and alternating arms,
while touching your hip with the other
Team moves together on the farmers carry, passing off DBs as needed