Bom dia Pessoal,
WOD 72 – 2021 – OPEN 21.3
Técnica do Dia – Skills Wods
Treino do Dia
RX / Scale 21.3 – For total time:
15 front squats
30 toes-to-bars / K2R
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups / Chin Over Bar Pull up
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups / C2B Pull up
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
42kg – 29kg / 29kg – 20kg for the front squats and thrusters
Time cap: 15 min
RX/ Scale 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Equipment Free 21.3 – For total time:
For total time:
30 air squats
30 V-ups
30 thrusters PVC
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters PVC
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters PVC
Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.
Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs.
Time cap: 15 min.
Free Equipment – 21.4
5-min. AMRAP
20 alternating single-leg squats
20 freestanding shoulder taps
Time begins exactly 2 min. after 21.3.
*Cool down:
| Stretchs and Mobility |
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