Categoria: Wods

For Time
50/35 Calorie Row
50 Burpees
50 Slam Balls 20/15
50 Burpees
50/35 Calorie Row

Dumbbell Rows
5 Rounds of 10 Reps Each Side
Then
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks 20/16
Sit Ups
200m Run After Each Round

10 Rounds

7 Deadlifts 34/24

3 Strict Press 34/24

7 Back Thrusters 34/24

Buy-In for each Round: alternate between:

200 Meter Run

250 Meter Row

Bench Press
Build to a Heavy Set of 3
Tabata x 3 (rest 2 minutes between each Tabata)
Strict Pull-ups
Row Calories
Push-ups
Row Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 20/16
21 Single Dumbbell Squats 20/16

“Denilson”

For Time

Buy-in: 400 Meter Run

3 Rounds

40 Doubleunders

5 Power Cleans

15 Box Jump Overs 60/50

Cash-out: 1000 Meter Row

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: 16/12

Teams of 2
AMRAP 30:
8 Thrusters 44/30
6 Rope Climbs
10 Box Jumps 60/50
400 Meter SandBag R

0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds of “The Chief”44/30

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of “The Chief” 48/34

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row
Max Rounds of “The Chief” 52/38

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats