Categoria: Wods

“Joshua”

5 Rounds
400m Run
30 GHD Sit Ups
15 Deadlifts 110/74

“Chuck Heavy”

1600m Row
100 Push Ups
1 Mile Run
100 Thrusters 20/16
1600m Row

Rest Day!

AMRAP 20

25meter Dumbbell Rack Walking Lunges

50 Doubleunders

15 Dumbbell Clusters 24/16

“Faas Fit”

3 Rounds
10 Deadlifts 142/90
20 Pull Ups
30 KB Snatches 24/16

“Glen”

30 Clean & Jerks 62/44
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Push Press

Build to a Heavy Set of 3

Then

For Time:

21-18-15-12-9-6-3

Sumo Deadlift High Pull 34/24

Push Press 34/24

Snatch Balance

Build to a Heavy Single

Then

For Time:

“Randy”

75 Power Snatches 34/24

For Time:

150/120 Calorie Row

300 Double Unders

*every 2 minutes perform 15 Wall Balls for a total of 150 Wall Ball Shot, use a 9/5kg Medicine Ball.

Rest Day!