Categoria: Wods

“Elizabeth”
21-15-9:
Squat Cleans 62/44
Ring Dips

On the Minute x 16 (8 Rounds):
Odd Minutes – 15 Toes-to-Bar
Even Minutes – 3 Deadlifts

Choose your own heavy load.

Teams of 2
AMRAP 20
100 Calorie Row
50 Thrusters 44/34
6 Rope Climbs
150 Calorie Row
50 Power Snatches 52/38
6 Rope Climbs
100 Calorie Row
50 Clean and Jerks 62/44
6 Rope Climbs

2k Row
150 Double Unders
10 Rounds of “Cindy”

Rest Day!

Gymnastics: Skill Practice.

Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-up
Max Strict Handstand Push-ups

Conditioning
500 Meter Row For Time

5 Rounds:
20/15 Calorie Row
10 Thrusters 52/38

AMRAP 3:
24 Box Jump Overs 60/50
24/16 Calorie Row
Max Power Cleans 52/38

rest 3 minutes

AMRAP 3:
21 Box Jump Overs 60/50
21/14 Calorie Row
Max Power Cleans 62/44

rest 3 minutes

AMRAP 3:
18 Box Jump Overs 60/50
18/12 Calorie Row
Max Power Cleans 72/48

rest 3 minutes

AMRAP 3:
15 Box Jump Overs 60/50
15/10 Calorie Row
Max Power Cleans 82/62

Overhead Squat
Heavy Single

9-15-21:
Chest to Bar Pull-ups
Burpees
Overhead Squats 44/34