Categoria: Wods

Rest Day!

Gymnastics: Skill practice

Clean and Jerk
Build to a Heavy Single

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters 52/38

3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Power Snatch 44/34
AMRAP 1: Pull-ups
Rest 2:00

Teams of 2

AMRAP 20

20m Broad Jumps

5 Tire Flipping

10 Burpees (jumping in&out of the tire)

10m Shuttle Sprint (back&forth)

*Partners switch over the course of the 20 minute.

AMRAP 5
60m Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
30m Dumbbell Walking Lunge 20/16
50 Sit-ups
Max Calorie Row

rest 5 minutes

AMRAP 5
60m Walking Lunge (Bodyweight)
50 Sit-ups
Max Calorie Row

AMRAP 18:
18/12 Calorie Row
15 Wallballs 9/6
12 Dumbbell Snatches 20/16
9 Toes to Bar

Rest Day!

Gymnastics: Skill practice.

Push Press
5 Sets of 3 (pausing 5 secs in the Overhead position)

For Time:
50/35 Calorie Row
40 Kettlebell Swings 24/16
30 Push Press 52/38
40 Kettlebell Swings 24/16
50/35 Calorie Row