Categoria: Wods

Rest Day!

For time:

2,000 meter Row

50 Power Clean 44/30

50 Wall Balls 9/6

50 Sumo Deadlift High Pull 44/30

50 Air Squat

“Eva”

5 Rounds For Time:

800 meter Run

30 Kettlebell Swings 24/16

30 Pull-Ups

For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts 72/48
20/15 Calorie Row after each round

For Time:
400 Meter Run
21 Front Squats 52/38
21 Burpee Box Jumps 60/50
400 Meter Run
15 Front Squats 52/38
15 Burpee Box Jumps 60/50
400 Meter Run
9 Front Squats 52/38
9 Burpee Box Jumps 60/50
400 Meter Run

On the Minute x 20
Odd Minutes: 7 OverHead Squat 30/20
Even Minutes: 7 Ring Dips

For quality!

3 Rounds:
500 Meter Row
12 Power Cleans 72/58
50 Double Unders

Rest Day!

Gymnastics; Skill practice.

Then

5 Rounds Not For time:

10 Ring Rows to hips

10 Swings on Rings

10 Ring Pull Ups

10 Swing On Rings

Power Snatch
Build to Heavy Set of 2

Then
For Time:
20 Burpee Box Jump Overs 60/50
30 Power Snatches 34/24
40 Overhead Squats 34/24
50/35 Calorie Row