• joao

Wod 04/04/22

FOR TIME cap 16 min

9/7/5 reps

Squat Snatches (135/95) 95/65*

5/3/1 reps

Rope Climbs//(3x body weigth = 1 rope climb)*

-At 10 Minutes-

3/2/1 reps

Legless Rope Climbs//Rope climbs (3x body weigth = 1 rope climb)*

Squat Snatches (185/135) 135/95* (sc and bg same)

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WORKOUT OF THE DAY Five Tabatas in 20 minutes 1- Wall Ball Shots (20/14 lb) (10/9 ft) 2- Sumo Deadlift High-Pulls (75/45-55 lb) 3- Box Jumps (20 in) 4- Push-Presses (75/45-55 lb) 5- Row (for calories)

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PARTNER THROWDOWN FRIDAY!! every 3 minutes for 4 sets: 12/10 Calorie Bike/row/ski 15m for Rx/7,5m for scale Handstand Walk or 15m bear crawl Max Rope Climbs/3x body lying to standing *rest 1' bts