Circuiti WOD

[fede22]

TOMMY V
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents


GRIFF
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


RYAN Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.


ERIN Five rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups


MR. JOSHUA Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps


DT Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


DANNY Rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Rounds completed


HANSEN Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups


TYLER Five rounds:
7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull

COLIN Six rounds of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
For Time

10 rounds of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
For Time


WHITTEN Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
For Time


BULL Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
For Time


RANKEL
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
AMRAP, 20 Minutes