Categoria: Wods

Weightlifting:

On the Minute x 6 – 1 Squat Snatch (moderate to heavy)

Rest 4:00

On the Minute x 6 – 1 Squat Clean (moderate to heavy)

Rest 4:00

Gymnastics:

Sub 50 Burpee Box Jumps For Time

Accessory:

4 Sets

10 Dips

:30 Chin Up Dead Hang

Workout of the Day

Strength:

5 sets

New set every minute

5 Back Squats @ 60% +5kg (total)

-into-

Every 90 secs x 5 sets

2 Heavy Pause Back Squats

* Build across sets

Metcon:

@ 0:00

5 Rounds For Time:

20 Jump Squats

15/12 Hand Release Push-Ups

@10:00

5 Rounds For Total Reps:

1 Minute Back Rack Reverse Lunges 40/30

1 Minute Rest

@20:00

5 Rounds For Time:

20 Jump Squats 

10 Shoulder to Overhead 40/30

Accessory:

4 Sets

10 Dumbbell Bicep Curls

15 Band Pull Aparts

Workout of the Day

Front Squats

• 8×3 ((75% same load across the sets)

As Many Rounds and Reps as Possible in 20 Minutes:

150 Single Unders

20 AbMat Sit Ups

20 Push Presses 40/30

15/12 Chest to Bar Pull-Ups 

10 Power Cleans 40/30