Categoria: Wods

For Time:

25 Parallette Handstand Push-Ups

25 Flying Push-ups

25 Deck squat (24kb/16kg)

25 A jumps with 2 KB/DB 24/16

25 Reverse Grip Chest-to-Bar Pull-ups

25 Devil Press 20/16

3 x AMRAP 4:
15 Burpee Box Jump Overs 60/50
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1:52/38
Round 2: 44/30
Round 3: 34/24

Build to a Heavy Single
Strict Press
Then
5 Rounds:
200 Meter Run
12/9 Calorie Row
9 Strict Presses 44/30

4 Rope Climbs

8 Alternating Pistols

16 Meter Handstand Walk

32 Double Unders

3 Rope Climbs

10 Alternating Pistols

20 Meter Handstand Walk

40 Double Unders

2 Rope Climbs

12 Alternating Pistols

16 Meter Handstand Walk

48 Double Unders

1 rope Climb

14 Alternating Pistols

16 Meter Handstand Walk

56 Double Unders

Back Squat
3×6
Then
75-50-35
Single Unders
50-35-20
AbMat Sit-Ups

Directly Into…

75-50-35:
Single Unders
50-35-20
Air Squats

Single Arm Dumbbell Strict Press
5 Sets of 8 each side
Then
3 Rounds For Time
400 Meter Run
21 Burpees

Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Then
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 44/30

3 Rounds:
50 Meter Bear Crawl
20 Slam Balls 20/15
30/21 Calorie Row

Teams of 2
For Time (30 Minute Cap):
40 Clean and Jerks 62/44
400 Meter Team Run
6 Rope Climbs
400 Meter Team Run
60 Lateral Barbell Burpees
400 Meter Team Run
6 Rope Climbs
400 Meter Team Run
40 Clean and Jerks 62/44

Linda (aka 3 Bars of Death)

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1.5 bodyweight)

Bench Press (bodyweight)

Clean (3/4 bodyweight)