Categoria: Wods

Weighted Strict Pull-ups
Build to a Heavy Single
Then
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
250 Meter Row

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches 20/16
40 Air Squats
20/15 Calorie Row

For Time:
800/600 Meter Run
125 Double Unders
2k Row
125 Double Unders
800/600 Meter Run

Hang Power Clean
Build to a Heavy Set of 3
Then
AMRAP 12:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

52/38

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Single Dumbbell Hang Power Snatch 20/16

*Switch arms every 5 reps

5 Rounds:
1 Minute Wallballs 9/6
1 Minute Hang Power Snatch 34/24
1 Minute Calories Row
1 Minute Rest

15-12-9-12-15:
Toes to Bar
Deadlifts 90/64
Lateral Barbell Burpees

5 Rounds
20/15 Calorie Row
20 Single Dumbbell Step-back Lunges 20/16
20 10 Meter Shuttle Sprints

AMRAP 20

Partner A) 200m KB Carry – cycle between farmer, front rack and overhead.

Partner B) AMRAP: 5x Pull up, 10x Push up, 15x Air Squat.

-Switch when partner performing carry gets back.

Teams of 2:
Buy-In: 2000 Meter Row
4 rounds:
8 Rope Climbs
19 Bear Complexes 62/44
Cash-Out: 3000 Meter Row

Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push