Categoria: Wods

Wednesday 210505

Strength

Bench Press

5-3-3-2-2

Then

EMOM 12

Even: 20 KB Russian Swings 20/16

Odd: 12 Burpees

Monday 210503

Gymnastics: Ring Practice (15 Minutes)

Then

10-15-20-25-30

Calorie Row

*After each round:

5 Ring Pull Ups

5 Ring Dips

Friday 210430

Gymnastics: Headstand/Hnadstand

Then

AMRAP 12

15 Sumo Deadlift High Pulls

15 Push Presses

Load: 34/24

Tuesday 210427

For Time

AMRAP 16

6 Deadlifts, 100/70

12 Burpees

15 Toes-to-bar

Monday 210426

“Jackie”

For time:

1000m Row

50 Thrusters 20/16

30 Pull-ups

Sunday 210425

For Time

50 Db Deadlifts

40 Front Squats

30 Db Push Presses

20 Burpees over Db

10 Devils Press

(pick a load)

Strength

Pull Up (weighted, scaled, any version)

5-5-3-3-3-2-2

Then

4 Rounds

200m Row

5 Strict Toes to Bar

10 Burpees No Jump

10 HR push Ups

Rest 90 sec b/t rounds

Into…

200m Row

10 GHD Sit Ups

15 Air Squats

5 Strict Pull Ups

Rest 90 sec b/t rounds

Thursday 210422

Strength

Deadlift

10-8-6-4-2 (increase load)

Then

MetCon

27-21-15-9

Sandbag Thrusters

*At the end of each round:

15 Hand Rebase Push Ups + 5 Burpees

Wednesday 210421

Strength

Bench Press

10-8-6-4-2 (increase load)

Then

EMOM 16

Minute 1: 10 Burpee Pull Ups

Minute 2: 16 Broad Jumps

Minute 3: 100 Single Unders

Minute 4: Rest

Tuesday 210420

Strength

5 Rounds

1 Power + 1 Squat Clean (Moderate/heavy Load)

Then

2 Rounds

4 Minute Clock

Buy in:

20 Burpees

Then AMRAP

4 DB Hang Squat Clean

8 DB Shoulder to Overhead

12 Sit Ups

Rest 1:00

4 Minute Clock

Buy In:

40 V Ups

Then AMRAP