Categoria: Wods

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

3 Rounds
800m Run
50 Hip Extensions
50 Abmat Sit Ups
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

3 Rounds
5 Rope Climbs
25 Back Squats 84/62
One person working at a time
Partition reps as needed

2000 Meter Row
60 Burpee Pull Ups
1200 Meter Row
30 Burpee Pull Ups
800 Meter Row
15 Burpee Pull Ups
One person working at a time for reps

Teams of 2

2 Rounds
24 Deadlifts 100/70
24 Box Jumps 60/50
24 Wall Balls 9/6
24 Bench Press 70/40
24 Box Jumps 60/50
24 Wall Balls 9/6
24 Power Cleans 60/40
One person working at a time
Partition reps as needed
Each team needs 3 different barbells

3 Rounds
30 Squat Cleans 44/30
30 Pull Ups
800m Run
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

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