Categoria: Wods

Team of 2, for Time:
100 Calorie Row
120 Pull-Ups
150 Burpees

5 Rounds:
21 Air Squats
15/10 Calorie Row
9 Alternating Dumbbell Snatches 20/16

4 Rounds:
30 Doubleunders
15 Chest-to-bar Pull-ups
10 Handstand Push-ups

Friday 171215

Teams of 2
AMRAP 7:
30 Back Squats 62/44
30 Back Squats 84/62
AMRAP Back Squats 102/70

rest 3 minutes

AMRAP 7:
30 Bench Press 62/44
30 Bench Press 70/48
AMRAP Bench Press 84/52

rest 3 minutes

AMRAP 7:
30 Deadlifts 84/62
30 Deadlifts 102/70
AMRAP Deadlifts 124/84

1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

*1 Round of Kelly:
400m Run
30 Box Jumps 60/50cm
30 Wall Balls 9/6
*1 Round of Helen: 
400m Run
21 Kettlebell Swings 24/16
12 Pull-ups

AMRAP 5:
15-12-9
Calorie Row
Power Snatch 44/30

rest 5 minutes

AMRAP 5:
15-12-9
Calorie Row
Clean and Jerks 44/30

4 Rounds:
27/21 Calorie Row
21 Kettlebell Swings 24/16
15 Kettlebell Goblet Squats 24/16

Bench Press – build to a heavy set of 5

Then

AMRAP 15:
500 Meter Row
400 Meter Run
2 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats