3 Rounds of: 2’ AMRAP/ 30” Off • Calories in Erg (minimum 40, Change partner every 30”) 2’ AMRAP/ 30” Off • Dumbbell Snatches (22,5/15 Kgs) (Minimum target 60 reps. Change as you wish) 2’ AMRAP/ 30” Off • Chest to Bar (Minimum target 60 reps. Change as you wish) • 400m Run Togheter
WOD In teams of 2 3 Rounds for Time (time cap 15’) of: • 30 Strict Handstand Push Up • 30 Double Kettlebell Sumo Deadlift High Pull (24/16 Kgs) • 30 Goblet Squats
12’ EMOM of: • 15/10 Ring Dips/Box dips (saída chão) • 40" double KB front rack walk • 100m Run
REST
WOD 2 18’ Runing Clock ”Mean Falkel”
10’AMRAP of: • 8 Handstand Push Ups • 8 Double Russian Kettlebell Swing • 1 Legless Rope Climb (alternate between Regular and Legless Rope climb each round)
3’ REST, then: 3 Rounds for Time of: • 10 Double Kettlebell Thrusters • 12 Pistols
METCON P9
WOD
For Time (time cap 25’) of: • 800m Run • 80 Sit Ups • 40 Dumbbell Snatches • 20 Dumbbell Step Over the Box • 400m Run • 60 Sit Ups • 30 Dumbbell Snatches • 15 Step over the Box • 200m Run • 40 Sit Ups • 20 Dumbbell Snatches • 10 Step Over the Box
WOD In Teams of 2 For Time (15’ Cap): • 30 Dumbbell Clean (22.5/15 Kgs) • 40 Wallballs (20/14 Lbs) • 50 Chest to Bar • 30 Devil Presses • 40 Wallballs • Dumbell Clean
WOD For Time (Time Cap 15’) • 100 Double Unders • 50 Push Ups • 40 Toes to Bar • 40 Push Ups • 30 Toes to Bar • 50 Double Unders • 30 Push Ups • 20 Toes to Bar • 100 Double Unders
