Categoria: Wods

5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebell Swings 24/16
30 AbMat Sit-ups
40 Double Unders

3 Rounds
1000 Meter Row
30 Kettlebell Swings 24/16
30 Medball Jump Squats 9/6

Buy-in: 400 Meter Run

With a 20 Minute running Clock:

First 10 Minutes

1 Round of Curtis P

1 Round of Cindy (increase 1 round each time)

Second 10 Minutes

1 Round of Cindy

1 Round of Curtis P (increase 1 round of Curtis P each Time)

Cash-Out: 1000 Meter Row

1 Round of Curtis P:

1 Power Clean+1Front Rack Lunge right leg+1Front Rack Lunge left leg+1 Push-Press

1 Round of Cindy: 5 Pull-Ups+10 Push-Ups+15 Air Squats

Barbell 44/30

For Time
50/35 Calorie Row
50 Burpees
50 Slam Balls 20/15
50 Burpees
50/35 Calorie Row

Dumbbell Rows
5 Rounds of 10 Reps Each Side
Then
For Time:
10-20-30-20-10
Dumbbell Hang Clean & Jerks 20/16
Sit Ups
200m Run After Each Round

10 Rounds

7 Deadlifts 34/24

3 Strict Press 34/24

7 Back Thrusters 34/24

Buy-In for each Round: alternate between:

200 Meter Run

250 Meter Row

Bench Press
Build to a Heavy Set of 3
Tabata x 3 (rest 2 minutes between each Tabata)
Strict Pull-ups
Row Calories
Push-ups
Row Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 20/16
21 Single Dumbbell Squats 20/16

“Denilson”

For Time

Buy-in: 400 Meter Run

3 Rounds

40 Doubleunders

5 Power Cleans

15 Box Jump Overs 60/50

Cash-out: 1000 Meter Row

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: 16/12