Categoria: Wods

Strength

Front Squat

On a 10:00 min clock, establish a 1 rep max.

For Time

21-15-9
Power Clean and Jerks 44/30
Box Jump Over 60/50cm

For Time:

500/400m Row

100 double unders

100m Single Arm OH Walking Lunge 16/12

100 double unders

500/400m Row

For Time

3 Rounds
100m Farmers Carry 24/16
30 Push Ups
30 Jumping Split Lunges

Strength

Bench Press (2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Bench Press (3-3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Metcon (6 Rounds for distance)

3 sets
4:00 min AMRAP
500/400m row
Max Distance Run (meters)
– Rest 1:00 –
4:00 min AMRAP
Run (matching distance from previous max distance attempt)
Max Meter row
– Rest 3:00 between sets-

*Athletes will have 6 scores. Scores 1,3, 5 are run distance. Scores 2,4,6 are row distance. Run distance on 2nd 4:00min AMRAP is always equal to previous max distance run from 1st 4:00min AMRAP.

Strength

Front Squat (2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Front Squat (3-3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap
3 Rounds
25 Toes to Bar
25 Push Ups
-into-
Max Rounds
50 Double Under
25m Double Dumbbell Front rack walking lunge 20/16

*Score is only number of rounds and reps of DU and Lunge couplet
*Lunge counts as 5 reps. Mark every 5m

Strength

Deadlift (2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Deadlift (3-3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*5th-8th sets are 3 reps

Metcon (Time)

@0:00-5:00
For Time:
30 Clean and Jerks 52/34
*5 min cap

Metcon (Time)

@5:00-10:00
For Time:
30 Clean and Jerks 62/44
*5 min cap

Metcon (AMRAP – Reps)

@10:00 – 15:00
For Reps:
Max Reps Clean and Jerk 70/48
*5 min cap

For Time

4 sets
5:00 on/1:30 off
15 Lateral Burpees over rower
30/24 Cal. Row
15 Lateral Burpees over rower
Max Wall Balls 9/6

Strength

Deadlift (2-2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps

Deadlift (3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps

For Time:
50 Single Arm Alt DB Snatch 20/16
50 Push Ups
50 DB Step Ups 20/16 – 60/50cm
50 Push Ups
50 Single arm alt. DB Snatch 20/16