WOD for Wednesday, Aug 24, 2016

WOD 1

Amrap 3'
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull 50/35
30 Burpees
20 Shoulder to overhead 60/40
Max farmer carry 32/24

Descansa 1' solamente y pasa a wod 2

WOD 2

Amrap 6'
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull 50/35
30 Burpees
20 Shoulder to overhead 60/40
Max farmer carry 32/24

Descansa 2' solamente y pasa a wod 3

WOD 3

Por tiempo:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull 50/35
30 Burpees
20 Shoulder to overhead 60/40
200m farmer carry 32/24

WOD for Tuesday, Aug 23, 2016

WOD 1

For time:
5 Muscle-ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50m
5 Muscle-ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100m
5 Muscle-ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150m
5 Muscle-ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 m

Sustituto GHD / t2b, excepto Ben, Fer y Josan

WOD 2

En parejas.
For time:
Three rounds of
30 Double-unders
135 pound Overhead squat, 10 reps

Después, Three rounds of
10 Handstand push-ups
200m partner carry

WOD for Monday, Aug 22, 2016

WOD 1

For time:

15 foot Rope climb, 5 ascents

5 clean & jerk 60/40
15 foot Rope climb, 4 ascents

4 clean & jerk 70/45
15 foot Rope climb, 3 ascents

3 clean & jerk 80/50
15 foot Rope climb, 2 ascents

2 clean & jerk 90/55
15 foot Rope climb, 1 ascent

5 clean & jerk 100/60

WOD 2

For time:
1000 row
1,500 run
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 run