Firebreather
AMRAP - Time cap 21 minutes
WOD 3
Row for max calories
WOD 4
AMRAP 1 - 7min
20 Thruster 40/30 kg
20 Synchro Chest-to-bar
-
AMRAP 2 - 7min
15 Squat Snatch 60/40 kg
15 Synchro Toes-to-bar
-
AMRAP 3 - 7min
10 Squat Clean & Jerk 80/60 kg
10 Synchro Bar Muscle Up
Regular
AMRAP - Time cap 21 minutes
WOD 3
Row for max calories
WOD 4
AMRAP 1 - 7min
20 Thruster 30/20 kg
20 Pull-up
-
AMRAP 2 - 7min
15 Squat Snatch 45/30 kg
15 Toes-to-bar
-
AMRAP 3 - 7min
10 Squat Clean & Jerk 60/40 kg
10 Chest-to-bar Pull-up
Rookie
AMRAP - Time cap 21 minutes
WOD 3
Row for max calories
WOD 4
AMRAP 1 - 7min
20 Thruster 20/15 kg
20 Jumping Pull-up
-
AMRAP 2 - 7min
15 Power Snatch 25/20 kg
15 Hanging Knee Raise
-
AMRAP 3 - 7min
10 Power Clean & Jerk 35/25 kg
10 Jumping Chest-to-bar Pull-up