Categoria: Wods

Strength: Back Squat 5×5 (steady load)

Time cap: 15 minutes

Then

For Time:

Teams of 2

20 Shoulder to Overhead 44/30

6 Rope Climbs

800 Meter Run

6 Rope Climbs

20 Shoulder to Overhead

Time cap: 20 Minutes

AMRAP 12

10 Box Jumps 60/50

15 Thristers 44/34

20 AbMat Sit-Ups

Cash-Out: 5K Row

Strength: Snatch Complex:

1 Snatch Grip Deadlift+1 Hang Power Snatch+1 Overhead Squat+ 1 Snatch Balance+1 Hang Squat Snatch – Every 2:00 Minutes for 5 Rounds

Then

AMRAP 15

3 Wall Walks

25 Meter Walking Lunges

Strength

Complex: 1 Power Clean+1 Squat Clean

Every 1:30 Minutes for 7 Sets

Then

“Grace”

For Time

30 Clean & Jerks 62/44

Strength: Bench Press

7×2 Every 1:30 minutes

Then

AMRAP 10

200 Meter Run

10 Pull-Ups

Strenght: Deadlift

7×2 every 1:30

Then

AMRAP 7

Complex of:

1 Deadlift+2 Hang Power Cleans+3 Jerks

62/44

1 Rope Climb

Teams of 2:

Every 5 Minutes x 8:

1000 Meter Row

Max Dumbbell Thrusters 20/12

Score: total thrusters.

For Time:

7 Rounds:

10 Sumo Deadlift High Pulls 44/30

10 Ring Dips

“Denilson”

For Time:

Buy in: 400 Meter Run

3 Rounds

40 Double Unders

5 Power Cleans 82/56

15 Box Jump Overs 60/50

Cash Out: 1000 Meter Row

For Time:

4 Rounds

60 Air Squats

30 Kettlebell Swings 24/16

15 Burpees