Categoria: Wods

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Then
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 52/38

AMRAP 12:
10 Strict Presses 44/30
25 Double Unders
10 Strict Pull-ups
25 Double Unders

Every 5 Minutes x 5 Rounds:
400 Meter Run
50/30 DoubleUnders

15 Toes to Bar

For Time

100 DoubleUnders

30 Pull-Ups

15 Devil Presses 20/16

100 DoubleUnders

30 Handstand Push-Ups

15 Devil Presses 20/16

100 DoubleUnders

30 Ring Muscle-Ups

15 Devil Presses 20/16

3 Rounds (20 Minute Cap):
400 Meter Run
30/25 Calorie Row

Directly Into…

7 Clean and Jerks 52/38
7 Clean and Jerks 62/44
7 Clean and Jerks 70/48
7 Clean and Jerks 84/54
7 Clean and Jerks 90/62

For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches 52/38

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

AMRAP 20:
30 Hang Power Cleans 44/30
30 Push Presses 44/30
30/21 Calorie Row
30 Toes to Bar

3 Rounds For Time:

1000 Meter Row

30 Kettlebell Swings 24/16

30 Medicine Ball Cleans 9/6

AMRAP 5:
Buy-In: 50 Wallballs 9/6
12 Deadlifts 80/60
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs 9/6
9 Deadlifts 102/70
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs 9/6
6 Deadlifts 124/80
6 Lateral Barbell Burpee

With a Partner
AMRAP 10
40 SandBag Back Squats

30 Sandbag Turkish Get-Up

40 Sandbag Step-Ups

40 Sandbag Sit-Ups

Then

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row