Categoria: Wods

For Time:

4 Rounds

500m Row

12 Dumbbell Hang Squat Cleans 20/12

30 Double Unders

12 Dumbbell Push Press 20/12

Strength: Deadlift 5×5 (steady load, “touch&go”)

Time cap: 15 Minutes

Then

4 Rounds

Teams of 2

20 Power Snatches 44/34

14 Chest to Bar Pull-ups

Time cap: 12 Minutes

Strength: Bench Press 5×5 (steady load)

Time cap: 15 minutes

Then

In 7 Minutes perform:

21-14-7

Wall Balls 9/6

Burpees

If time remains: AMRAP Toes to Bar

Strength: Power Clean 5×5 (steady load, “touch&go”)

Time cap: 15 Minutes

Then

EMOM 12

Even minutes: 10 Pull-ups

Odd minutes: 10 Ring Dips

Strength: Shoulder Press 5×5 (steady load)

Time cap: 15 minutes

Then

For Time:

25-20-15-10 Calorie Row

10-15-20-25 Box Jump Overs 60/50

Time Cap: 17 Minutes

Strength: Back Squat 5×5 (steady load)

Time cap: 15 minutes

Then

For Time:

Teams of 2

20 Shoulder to Overhead 44/30

6 Rope Climbs

800 Meter Run

6 Rope Climbs

20 Shoulder to Overhead

Time cap: 20 Minutes

AMRAP 12

10 Box Jumps 60/50

15 Thristers 44/34

20 AbMat Sit-Ups

Cash-Out: 5K Row

Strength: Snatch Complex:

1 Snatch Grip Deadlift+1 Hang Power Snatch+1 Overhead Squat+ 1 Snatch Balance+1 Hang Squat Snatch – Every 2:00 Minutes for 5 Rounds

Then

AMRAP 15

3 Wall Walks

25 Meter Walking Lunges

Strength

Complex: 1 Power Clean+1 Squat Clean

Every 1:30 Minutes for 7 Sets

Then

“Grace”

For Time

30 Clean & Jerks 62/44

Strength: Bench Press

7×2 Every 1:30 minutes

Then

AMRAP 10

200 Meter Run

10 Pull-Ups