Categoria: Wods

Workout of the Day

For Time:

12-9-6-3  

Power Cleans 40/30

Pull-Ups

Front Squats

Burpees     

Workout of the Day

Deadlift

• 5-5-5-5-5
• New Set Every 2:00
• 75% Across

Cashout:

On the Minute x 15

Minute 1 – 10 Dumbbell Bench Press (As Heavy as Possible)

Minute 2 – 20 Feet Anchored Sit-Ups (Hands behind head) 

Minute 3 – 80 Single Unders

L-2 Accessory:

4 Sets

10 Barbell Bicep Curls  

For Time:

21-18-15-12-9-6-3

Russian Kettlebell Swings 24/16

* After Each Round: 15/12 Calorie Row + 21 Ab Mat Sit- Ups

Accessory:

21-18-15-12-9:

Single Arm Bent Over Rows (left arm)

Single Arm Bent Over Rows (right arm)

Overhead Tricep Extension

Back Squat

• 3-3-3-3-3
• New Set Every 2:00
• Progressive

Front Rack Reverse Lunge

• 3×12
• New Set Every 2:00
• Same weight across all sets

For Time:

1-2-3-4-5-6-7-8-9-10

Dual Dumbbell Front Squat 50/35’s

*30 Double Unders After Each Set (Scaled to 60 SU’s

Accessory:

Every Minute on the Minute for 6 Minutes 

15 Push-Ups     

27/21 Calorie Row

21 Pull-Ups

15 Burpee Box Jumps 

9 Dumbbell Thrusters

L-2 Accessory:

4 Sets

10 Dips

10 Bent Over Dumbbell Flies

6 Rounds:
AMRAP 3:
30/21 Calorie Row
Max Power Cleans 40/30

Rest 1 Minute Between Rounds 

Sunday 210221

As Many Rounds and Reps as Possible in 20 Minutes

4 Dumbbell Thrusters 2×50/35 lb

6 Toes-to-Bar

24 Double Unders

Every 4:00

9 Deadlifts 100/70kg

12 Barbell-Facing Burpees

15/12 Calorie Row

ThShelter, The Whiteboard

Minutes 1-8

1 Deadlift @ 85%

• Rest 4:00

Minutes 12-20

1 Squat Clean @ 85%

• Rest 4:00

The Shelter 1 Minute Row Test for Calories:

Accessory:

4 Sets

10 Dumbbbell Bicep Curls

10 Barbell Bent Over Rows