• joao

Wod 13/12/21

LIGHT LINDA partner

RX

For Time: cap 30'

24-21-18-15-12-9-6-3

Deadlift (body weight)

Floor Bench Press (3/4 body weight)

Squat Clean (1/2 body weight)


INTERMEDIATE

For Time:

24-21-18-15-12-9-6-3

Deadlift (3/4 body weight)

Bench Press (1/2 body weight)

Squat Clean (1/4 body weight)


BEGINNER

For Time:

16-14-12-10-8-6-4-2

Deadlift (95/65#)

Bench Press (75/45#)

Squat Clean (45/35#)

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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)

WORKOUT AMRAP 12 Minutes 10 alternating arms dumbbell snatches (50/35; 35/20) 5 bar muscle-ups/alternating arms renegade row 10 dumbbell overhead squats (5/5-L/R) (50/35) 10 toes-to-bars/extended legs

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