• joao

Wod 16/12/21

CAP 20'

RX

For Load:

Weighted strict Pull-up

1-1-1-1-1-1-1

Weighted strict Dip

1-1-1-1-1-1-1


INTERMEDIATE

For Load:

Same as RX


BEGINNER

For Load:

Strict Pull-ups

5-5-5-5-5-5

Strict Dips

5-5-5-5-5-5


Skill and drill’s Pull-up

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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