marzo 2016 - Pagina 3 di 3

WOD 05.03.16

5 RFT
10 Med Ball Sit Ups
10 Side to Side Twists Med Ball
10 Reverse Crunches
10 Hollow Rock

5 rounds
10 Burpees
20 Walking Lunges
30 Squats
20 Push-ups
10 Box Jumps

WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Front Squat
3-3-3@85%

3 Rounds For Time:
20 Wall Balls (9/6)
20 Alternating Overhead Plate Lunges (20/10)
20 Alternating Single Arm DB Power Snatch

Snatch
3-3-3-3-3@80%

5 Rounds For Time:
21 Double Unders
14 Goblet Squats
7 Pull Ups

Advanced: C2B Pull Ups

Back Squat
4-4-4-4-4@75%

4 Totatl Rounds:
AMRAP in 4 min:
4 Hang Squat Cleans
5 TTB / V-Up
6 Push Up
Rest 1 min. between rounds