Categoria: Wods

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

GLEN
30 Clean & Jerks 62/44
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

2 x 100m Shuttle, 2 Clusters
4 x 100m Shuttle, 4 Clusters
6 x 100m Shuttle, 6 Clusters
8 x 100m Shuttle, 8 Clusters
10 x 100m Shuttle, 10 Clusters
12 x 100m Shuttle, 12 Clusters
14 x 100m Shuttle, 14 Clusters
16 x 100m Shuttle, 16 Clusters
One person working at a time
Partition reps as needed, clusters are 20/12 kg DB squat clean thrusters