Categoria: Wods

For Time:

Buy-in: 100 Doubleunders

5 Rounds:

10 Dumbbell Deadlift 20/12

10 Dumbbell Front Squat 20/12

10 Handstand Push-ups

Cash-out: 100 Doubleunders

For Time:

4 Rope Climbs

16 Power Cleans 62/44

3 Rope Climbs

12 Power Cleans 62/44

2 Rope Climbs

8 Power Cleans

For Time:

50 Doubleunders

1500 meter Row

25 Medicine Ball Cleans 9/6

50 Doubleunders

1000 meter row

50 Medicine Ball Cleans 9/6

50 Doubleunders

500 meter Row

75 Medicine Ball Cleans 9/6

Rest Day!

For time

1,000m Row

50 Dumbbell Thrusters 20/12

30 Toes-to-Bar

Teams of 2

16 Rounds (8 each) of:

-250meter Run

– Kettlebell Swings 24/16

* Keep the 250m run sub75 secs – Partner A runs while partner B swings the Kettlebell, then switch

AMRAP 20:

7 Deadlifts 102/70

10 Dumbbell Box Step overs 20/12

12 Burpees

Triple 3

For time:

3,000m Row

300 Double-Unders

3-mile Run

On the Minute x 20:
Odd – 1 Rope Climb
Even – 5 Handstand Push-ups

3-Position Squat Snatch
Build to Heavy

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches 52/38
6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches 52/38
6 Lateral Barbell Burpees