Categoria: Wods

Deadlift

Heavy set of 5

Then

3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts 20/15
30 Abmat Sit-Ups
40 Banded Good Mornings

Teams of 2
AMRAP 20:
25/15 Calorie Row, 25 Bar-Facing Burpees, 20 Power Snatches 34/24
20/40 Calorie Row, 20 Bar-Facing Burpees, 20 Power Snatches 44/30
15/35 Calorie Row, 15 Bar-Facing Burpees, 15 Power Snatches 52/38
12/30 Calorie Row, 12 Bar-Facing Burpees, 12 Power Snatches 62/44
10/20 Calorie Row, 10 Bar-Facing Burpees, Max Power Snatches 70/50

3 Rounds:
10 Front Squats 84/62
20 Chest to Bar Pull-Ups
50 Double Unders

Rest Day!

Hang Power Clean
Heavy Set of 3

followed by…

3 Rounds:
20 Hang Power Cleans 44/34
20 Front Squats 44/34
20 Push Press 44/34

AMRAP 20:
30 Dumbbell Snatches 20/16
30 Box Jumps 60/50
30/21 Calorie Row
30 Toes to Bar

For Time:
10 Strict Pull-ups, 15/12 Calorie Row
10 Strict Pull-ups, 15/12 Calorie Row
10 Strict Pull-ups, 15/12 Calori Row
20 Push-ups, 15/12 Calorie Row
20 Push-ups, 15/12 Calorie Row
20 Push-ups, 15/12 Calorie Row
30 Air Squats, 15/12 Calorie Row
30 Air Squats, 15/12 Calorie Row
30 Air Squats, 15/12 Calorie Row