Immagini

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

4 Rounds for time:
21 Deadlifts 62/44
15 Box Jump 60/50
9 Push Jerks 62/44

27-21-15-9

Wall Ball 9/6

GHD Sit-ups

DU’s

AMRAP 20

3 Heavy Snatches

6 Burpees over the Box 60/50

9 Kettlebell Swings 24/16

Tabata these:

First Tabata WOD

20 secs DU’s / 10secs Deadlift (BW)

4 mins rest

Second Tabata WOD

Thrusters 20/16

Pull-ups

4 mins rest

Third Tabata

20 secs sprints/10 secs rest

4 mins rest

Wall Ball/Med Ball Sit-ups

For time:

5 Rope Climbs

5 Squat Cleans 62/44

3 Handstand Push-ups

4 Rope Climbs

4 Squat Cleans 70/50

6 Handstand Push-ups

3 Rope Climbs

3 Squat Cleans 84/58

9 Handstand Push-ups

2 Rope Climbs

2 Squat Cleans 92/64

12 Handstand Push-ups

1 Rope Climb

1 Squat Cleans 102/70

15 Handstand Push-ups

Teams of 2
AMRAP 30:
400m Run (as a team)
8 Tire Flips (partners alternate)
100m Buddy Carry (50m each, partner on shoulders)
1 minute Battle Rope (30secs each partner)