Categoria: Wods

AMRAP 30

200m Farmer Carry 20/16

20 Burpee Box Jump

200m Double arm KB Front rack Carry

20 Burpee – Toes to bar

100m Double arm KB Overhead Carry.

15 min Amrap
30 Thrusters 20/15
30 T2B

4 Rounds for Time
25/20 Cal. Row
50 Air Squats
– into –
100 Pull ups

20 min Amrap
15/12 Cal. Row
15 Push Ups
15 GHD’s

For Time

50 Wall Balls

20 KB Swings

35 Wall Balls

35 KB Swings

20 Wall Balls

50 KB Swings

WB: 9/6kg

KB: 24/16

Monday 200113

4 Rounds
30 Meter Overhead Walking Lunge w/ Plate 20/10kg
30 Box Jumps 60/50cm
20 Wall Balls 9/6
10 Handstand Push Ups
One person working at a time
Partition reps as needed

For time

4 Rounds

25 Toes-to-Bar

15 Strongman Sandbag over Shoulder

For Time
100 Squats, 5 Ring Muscle Ups
75 Squats, 10 Ring Muscle Ups
50 Squats, 15 Ring Muscle Ups
25 Squats, 20 Ring Muscle Ups
One person working at a time
Partition reps as needed

3 Rounds
20 Burpees
15 Pull Ups
60 Jumping Lunges
25 Push Ups
1000m Row
One person working at a time
Partition reps as needed

8 Rounds
600m Run
11 KB Pull Ups 20/16
11 KB Walking Lunges (2 x 20/16)
11 KB Thrusters (20/16)
One person working at a time
Partition reps as needed
Partition runs into 200m intervals