Categoria: Wods

Hang Squat Snatch
Build to a Heavy Single

Then
AMRAP 9
10 Hang Squat Snatches 34/24
30 Double Unders

AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry

Dumbbells: 20/16/12

For Time (Teams of 2 | 22 Minute Cap): 
140/100 Calorie Bike

Directly Into…

30 Toes to Bar 
30 Box Jump Overs 60/50
30 Thrusters 44/30
30 Toes to Bar
30 Box Jump Overs 60/50
30 Thrusters 52/38
30 Toes to Bar
30 Box Jump Overs 60/50
30 Thrusters 62/44

5 Rounds For Time:

20 Kettlebell Swings 24/16
10 Burpees
20 AbMat Sit-Ups
10 Goblet Squats 24/16
200 Meter Run

4 Rounds for Time of:

7 Clean & Jerks 44/30

500 Meter Row

2 Rope Climbs

500 Meter Row

20 Burpees

5 Rounds On The 5:00
10 Strict Pull-ups
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts

*Build in weight each round

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats 44/30
4 Burpee Box Jump Overs 60/50

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats 52/38
4 Burpee Box Jump Overs 60/50

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats 62/44
4 Burpee Box Jump Overs 60/50

AMRAP 18:
18/12 Calorie Row
15 Wallballs 9/6
12 Alternating Dumbbell Snatches 20/16
9 Toes to Bar

EMOM 12

Even: 2 Rope Climbs

Odd: 8Meter Handstand Walking

Then

3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

3 Rounds (1 minute each station) of:

Kettlebell Overhead Lunge 16/12

Burpees

Row

AbMat Sit-Ups

Hip Extensions

Rest 1 minute at the end of each round