Categoria: Wods

Strength: Shoulder Press – Searching new PR

Time Cap: 20  Minutes

Then

For Time

18-15-12-9-6-3

Unbroken Thrusters 44/30

Strength: Back Squat – Searching new PR

Time Cap: 20 Minutes

Then

EMOM 12

Even: 15 Calorie Row

Odd: 15 Toes to Bar

AMRAP 20

10 Thrusters 52/34

10 Box Jumps 60/50

10 Burpees

15 Thrusters 44/30

15 Box Jumps 60/50

15 Burpees

20 Thrusters 34/20

20 Box Jumps 60/50

20 Burpees

25 Thrusters 20/15

Max Calorie Row

Strength: Deadlift 3-3-2-2-2

Time Cap: 15 Minutes

Then

Reverse Tabata: Handstand Push-Ups

8 x 0:10 on, :20 off

Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Score is the total number of reps completed. Goal is to increase cycle time and stamina.

Strength: Bench Press 3-3-2-2-2

Time Cap: 15 Minutes

Then

For Time:

4 Rounds

400 Meter Run

4 Muscle-Ups

40 Double Unders

Clean and Jerk

EMOM 10: 1 Clean and Jerk at 75% 1RM

Then

For Time:

15 Hang Power Cleans

15 Front Squats

15 Jerks

15 Chest to Bar Pull ups

15 Kipping Handstand Push-Ups

12 Hang Power Cleans

12 Front Squats

12 Jerks

12 Chest to Bar Pull ups

12 Kipping Handstand Push-Ups

9 Hang Power Cleans

9 Front Squats

9 Jerks

9 Chest to Bar Pull ups

9 Kipping Handstand Push-Ups

Men use 68kg for all           barbells.

Women use 48 for all barbells.

Strength: Shoulder Press 3-3-2-2-2

Time Cap: 15 Minutes

Then

For Time:

15-12-9

Toes to Bar

Overhead Squat 44/30

Strength: Back Squat 3-3-2-2-2

Time Cap: 15 Minutes

Then

For time:

21-15-9 of:

Calorie Row

Power Snatch 44/30

5 Rounds for Time:

20/15 Calorie Row

10 Thrusters 52/38

Strength: Deadlift 5-4-3-3-2

Time Cap: 15 Minutes

Then

EMOM 12

1 Power Snatch (heavy load)