Categoria: Wods

Strength

Deficit Deadlifts (7×2 @75%)

Standing on a 5cm riser

Every 1:15

AFAP:
45 thrusters 44/30
45 toes-to-bars
45 cleans, 44/30
45 chest-to-bar pull-ups

Finally! CFTS X Challenge Event

A Motto: DFQ! Don’t F****** Quit!

5 Rounds For Time:

500 meter Row

12 Hand Squat Snatch 44/30

Strength

Power Clean + Front Squat (5 x 2PC+3FS)

5 set

For Time

3 rounds of time of:
15 Deadlifts 102/70
35 Overhead squats 34/24
90 Double-unders

Time cap: 15 minutes

For time

3 rounds

30 Meter Overhead Walking Lunge 44/30
3 Rope Climbs

Rest 5:00

3 rounds

30 Meter Front Rack Walking Lunge 52/34
3 Rope Climbs

Gymnastics

10 min Practice: Muscle Ups

Then

Teams of 2

AMRAP 17 (1:1)
30 Meter Buddy Carry
15 Toes-to-Bar

10 min Practice: Rope Climbs

For Time:
100 Double Unders
21 Squat Cleans 62/44
100 Double Unders
15 Squat Cleans 62/44
100 Double Unders
9 Squat Cleans 62/44

For Time:

80 Double Unders

20 Burpee Over the Bar

20 Hang Power Snatches 44/30

20 Overhead Squats 44/30

20 Hang Power Snatches 44/30

20 Burpee Over The Bar

80 Double Unders

Gymnastics

10 min Practice: HSPU

For Time

5 rounds
21 Cal. Row
15 Power Snatch 34/24

Gymnastics

10 min Practice: Pull Ups (all styles)

For Time:
2500/1600 Meter Run
4000m/3500m Row

* 25 min Time Cap *