• joao

Wod 29/01/22

WORKOUT:

Open 20.4 with a partner

60 Box Jumps (24”/20”)

30 Clean and Jerks (95/65) (75/55)

60 Box Jumps (24”/20”)

30 Clean and Jerks (135/85) (95/65)

60 Box Jumps (24”/20”)

20 Clean and Jerks (185/115) (135/95)

60 Pistols

20 Clean and Jerks (225/145) (185/115)

60 Pistols

10 Clean and Jerks (275/175) (225/145)

60 Pistols

10 Clean and Jerks (315/205) (275/175)

*RX/Intermeadiate/Beginners 75/55lbs all sets

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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