Open 20.2
20’ amrap of:
4 db thrusters @50/35 lb.
6 toes to bar
24 double unders
12’ t.c.
Buy in: “Grace”(30 clean&jerks @135/95 lb)
In the remaining time amrap
10 box jump over @60/50 cm
12 kettlebell snatches @24/16 kg
Back squat
Every 2’ x 7 (from 60 to 90 of 5RM)
3 back squat tempo 23X1
Wod
10’ amrap of:
8 suitcase kb deadlifts 2X32/20 kg
10 h.r. Push ups
12 Wall ball shots@10/8 kg
Every 2’ x 6 rounds perform:
40 double unders
6 hang power snatches @50/35 kg
M.e. Chest to bar pull ups
30” rest between every round
Midline
Emom 12’:
Min 1: chin up hold (10/20”)
Min 2: plank hold (30”)
Min 3: 2/4 candlestick
Wod
7’amrap
1-2-3...rope climb
12 alt.db snatches @22,5/15 kg
1’rest
7’amrap
1000/750 m row
Amrap burpee box jumps@60/50 cm in the remaining time
14’ amrap of:
8 Push presses 60/40 kg
12 toes to bar
100 ft. farmer carry 2x32/20 kg
10 rounds for time of:(15’time cap)
8 ground to overheads @95/65 lb.
10 bar facing burpees
6 intervals 2’on 1’off
12 american swings @24/16 kg
10 box jumps @60/50 cm
8 pull ups
E.2M.O.M. x 16’
-20/15 cal row+M.E. Toes to bar
-20 Wall ball shots@10/8 kg +M.E Devil’s press @22,5/15 kg
4 rounds for time of:(t.c. 9’)
8 hspu
8 thrusters @40/25 kg
1’ rest
4 rounds for time of:(t.c.9’)
8 ring dips
12/8 cal bike
Every 2’x 6 sets @climbing weight
4 Shoulder press tempo 2020
Every 90” until failure
30 double unders
8 Kb gtoh @24/16 kg
6 lat burpees
14’amrap of:
6 squat cleans @70/50 kg
4 bar muscle ups
200 m run
With a continuos running clock:
From 0 to 8’:
2 rounds of:
12 devil’s press @22,5/15 kg
500 m run
From 8’to 16’:
1000 m row
Amrap rope climb in the remaining time
For time: (15’t.c.)
15-12-9-6-3 reps of:
Ohs @50/35 kg
Sumo deadlift high pull @50/35 kg
Every round perform 40 double unders
Every 2’x 7 sets@climbing weight
1 squat clean + 2 front squats
Wod
8’amrap
2-4-6-8...
Hspu
One arm oh walking lunges @24/16 kg (back and forth) between sets
8’amrap of:
6 chest to bar pull ups
9 burpee box jumps @60/50 cm
12 Wall ball shots @10/8 kg
2’rest
8’amrap of:
3 bar muscle ups
9 burpee box jumps @60/50 cm
12 Wall ball shots @10/8 kg
12’ to find:
1 RM split jerk
Wod
10’ amrap of:
8 kb Push presses @24/16 kg
8 box step up over @60/50 cm
8 toes to bar
For time:(16’t.c.)
Cash in
500 m weighted run @10/8 kg
Then
21/15/9 reps of
Thruster@40/25 kg
Pull up
Cash out
500 m weighted run @10/8 kg
For time (6’t.c.)
40 cal bike
8 mb shouldering @70/40 kg
3’REST
6’ amrap
15/12 cal row
3 ring muscle ups
3’REST
For time (6’t.c.)
1500 m run
2 rounds for time of:
(T.c.16’)
75 double unders
15 deadlifts @100/70 kg
75 double unders
20 Wall ball shots @10/8 kg
75 double unders
25 american swings @24/16 kg
Skills:snatch balance
Wod
12’t.c.
3-6-9-12...
Squat snatch 50/35 kg
Pull up
Every 4’x 5
200 m run
10 toes to bar
8 Push jerks @50/35 kg
6 burpee box jumps @60/50 cm
12’ to find
5 RM back squat
8’emom
Min 1- 6/8 db thrusters @22,5/15 kg
Min 2- 2 rope climb M/1 rope climb W
6 intervals 2’on 1’off
2/4/6/8...
hspu
power clean @60/45 kg
Tabata Shuttle run
1’rest
4’ M.E. Medball shouldering @70/40 kg
1’rest
Tabata burpee touch
1’rest
4’ M.E. Pegboard ascent or strict chin ups
12’to find:
3 RM Push press
then
10’ E.M.O.M
Min 1 -8/10 fr rack bb step up@40/25 kg
Min 2- 6/8 ring dips
Every 4’ for 16’
10/7 cal row
12 Wall ball shots@10/8 kg
12 American swings@24/16 kg
10/7 cal bike
From 0 to 8’
3 rounds of
8 deadlifts @100 /70 kg
8 pull ups
8 lateral burpees
From 8’ to 14’
3 rounds of
6 deadlifts @120/80 kg
6 chest to bar pull ups
6 lateral burpees
From 14’to 18’
3 rounds of
4 deadlifts @140/90 kg
4 bar muscle ups
4 lateral burpees
8’t.c.
2/4/6/8...
Double db thruster@22,5/15 kg
Box jump @70/60 cm
1’rest
8’amrap
3/2 rope climb
12 gtoh w/kb@24/16 kg
4 intervals 3’30” on 1’30” off
200 mt run
6 hang power snatches @50/35 kg
8 hspu
M.E. Double unders
0-8’
max ub Wall ball shots @10/8 kg
Every time you break 2/1 rope climb
8’-16’
In team of 2:
100 cal bike
18’amrap
200 m run
20 american swing @24/16 kg
10 kb overhead lunges left arm@ 24/16 kg
3 strict chin ups
10 kb overhead lunges right arm @24/16 kg
3 strict chin ups
Amrap 15’
1 squat snatch+1 ohs @climbing weight
*Every 90” alternate 40 double unders or 3 Wall climb(start at 00:00 with one of this two exercise)
Part A:
8’ amrap of
10 db hang clean & press @22,5/15 kg
8 t2b
6 burpees over the dumbell
2’rest
Part B:
Part A AFAP
5 intervals 3’on 1’off
Amrap
4 front squats @ 60/40 kg
6 chest to bar
8 Alt. kb gtoh @24/16 kg
16’ e.m.o.m. of:
Min 1- 6 power cleans @60/40 kg
Min 2- 12 hspu
Min 3-200 mt run
Min 4-rest
2/3 “mc ghee”
20’ amrap of:
5 deadlifts @120/80 kg
13 push ups
9 box jumps @60/50 cm
14’ amrap of
1-2-3-4-5...
Bar muscle up
2-4-6-8-10..
Power snatches @50/35 kg
3 Interval 3’30”on 1’30” off
3 rounds of
8 american swings @24/16 kg
8 toes to bar
M.e. Burpee box jumps@ 60/50 cm
+
3 rounds of
8 burpee box jumps
8 american swings
M.e. Toes to bar
+
3 rounds of
8 toes to bar
8 burpee box jumps
M.e. A.swings
For time
(16’t.c.)
Cash in
500 m run
Then
21/15/9
Back squat @60/40 kg
Hspu
Cash out
500 mt run
15' E.M.O.M. of
Min 1- 15/12 cal row
Min 2- 6 devils press @22,5/15 kg+ 6 chest to bar
Min 3- 4 medball shouldering @70/40 kg
1’american swings @24/16 kg
1’Wall ball shots@10/8 kg
1’burpees
2’american swings
2’Wall ball shots
2’burpees
3’american swings
3’Wall ball shots
3’burpees
12’ to find 1 RM deadlift
Then
8’ amrap of:
8 t2b
8 Sumo deadlift high pull @50/35 kg
5 intervals 2’on 1’off
7/5/3 reps of
Thrusters @40/25 kg
Pull ups
14’ amrap of:
2-4-6-8...
Handstand Push up
Clear box jump over @60/50 cm
Every round 30 double unders
Every 4’for 5 rounds
200 mt run
16 alt. db snatches@22,5/15 kg
10 burpees over the dumbell
2 rounds of:
3’ Max effort Ring muscle ups
1’rest
3’ to complete
500/400 m row
then
M.e. Hang squat cleans @50/35 kg in the remaining time
1’rest
Death by Push jerk @50/35 kg & Push ups
(10’t.c.)
Min 1-1 Push jerk 1 push up
Min 2-2 Push jerk 2 Push ups
Min 3-3 Push jerk 3 Push ups
Min 4-4 Push jerk 4 Push ups
Min 5-5 Push jerk 5 Push ups
....
3’rest
For time
700 mt run
6’ amrap
10 mt medball carry @70/40 kg
3 bar muscle ups
1’rest
6’t.c.
15-12-9 of:
Cal row
Burpees box jumps@60/50 cm
5 interval 3’on 1’off
8 kb snatches left arm@24/16 kg
8 fr lunges left arm
8 kb snatches right arm
8 fr lunges right arm
Max deadlifts @80/60 kg in the remaining time
