Beginner
WOD 1
For time
6-8-14-20
Front Rack Lunges
STOH
Lateral Burpees OTB
Time cap: 10’
*Allo scoccare di ogni minuto: 3 One arm Devil Press
Il Workout inizia con 3 One arm Devil Press
Gli Atleti si alternano lavorando un minuto ciascuno
SCORE: Tempo
OPEN MW: BB 70/50 – DB 30/22,5
OPEN WW: BB 50kg – DB 22,5kg
EXP WW: BB 30kg – DB 15kg
EXP MW: BB 43/30kg – DB 22,5/15
M70+ MW: BB 60/40kg – DB 30/22,5
WOD 2
For time:
15 Calories for Athlete*
50 Wall Ball
40 Toes To Bar
30 Synchro Pistol Squat / EXP 20 Synchro DB Box Step over
15 Calories for Athlete*
30 Synchro Pistol Squat / EXP 20 Synchro DB Box Step over
40 Chest To Bar
50 Wall Ball
15 Calories for Athlete*
Time cap: 12’
*Atleta A utilizza sempre lo Skierg – Atleta B utilizza sempre il Row
SCORE: Tempo
OPEN MW: Medball 12/9kg
OPEN WW: Medball 9kg
EXP WW: Medball 6kg – Knee Raises – DB 15kg – Pull up
EXP MW: Medball 9/6kg – Knee Raises – DB 22,5/15kg – Pull up
MASTER 70+ MW: Medball 12/9kg
WOD 3
Part A
5’ To find 1rm of Complex:
1 Power Snatch
3 Overhead Squat
1 Squat Snatch T&G
Rest 1’
Part B
AMRAP 1’
Max Rep Synchro Hang Power Clean*
*Ciascun Atleta nella Parte B esegue il Workout con il peso più alto trovato nella Parte A
SCORE Part A: La somma del peso più alto realizzato da ciascun Atleta
SCORE Part B: Punteggio della Parte A moltiplicato per il numero di alzate eseguite
WOD 4
Part A
AMRAP 4’
6 Synchro Hang Power Snatch
9 Synchro Overhead Squat
EXP MW: BB 30/20kg
EXP WW: BB 20kg
Rest 1’
Part B
AMRAP 2’
Max rep Squat Clean* (3 reps relay)
EXP MW: BB 50/35kg
EXP WW: BB 35kg
*L’Atleta A esegue 3 Squat Clean, nel frattempo l’Atleta B rimane fermo con il bilanciere in Front Rack Position.
Al termine delle 3 reps l’Atleta A si ferma in Front Rack Position e l’Atleta B esegue 3 Squat Clean.
Questo schema si ripete sino al termine dei 2’.
Time cap: 7’
FINALE
12-10-8-6-.4-2
Synchro AXL Bar Thruster
Bar Muscle up
Cash out:
100 DU*
Time cap: 7’
*Tutti i DU devono essere eseguiti dallo stesso atleta
TIE BREAK: Al termine degli 8 Bar Muscle up
SCORE: Tempo
OPEN MW: BB 60/40kg
OPEN WW: BB 40kg
Master 70+ MW: BB 50/35kg
FINALE EXPERIENCE
12-10-8-6-4-2
Synchro AXL Bar Thruster
Chest to Bar
Cash out: 50 DU*
Time cap: 7’
*Tutti i DU devono essere eseguiti dallo stesso atleta
TIE BREAK: Al termine degli 8 Chest To Bar
SCORE: Tempo
WW: BB 30kg
MW: BB 43/30kg
WOD 1 – Open – Master 70+ – Master 80+
Ladder 9’
10 Relay OH Squat (Top position Synchro)
3 Bar Muscle up*
*Add 1 Bar Muscle up every round
Open: BB 60kg
Master 70+/80+: BB 50kg
WOD 1 – Experience:
Ladder 9’
10 Relay OH Squat (Top position Synchro)
20 Single Under*
*Add 10 Single Under every round
Experience: BB 35kg
WOD 2 – Open – Master 70+ – Master 80+
7’ Find 1RM of Complex
2 Synchro Hang Power Clean
1 Synchro Squat Clean T&G
2 Synchro Front Squat
1 Synchro Jerk
WOD 2 – Experience
For time:
24 Synchro Hang Power Clean
16 Synchro Front Squat
10 Cluster I go you go*
16 Synchro STOH
24 Synchro Hang Power Clean
Time cap: 7’
Experience: BB 40kg
*L’atleta A esegue 10 Cluster. A seguire l’atleta B ne esegue altri 10.
WOD 3 – Open – Experience – Master 70+ – Master 80+
2 Rounds For time:
10 Calories* – A work / B rest
8 Synchro One arm Devil Press
10 C2B – B work / A rest
8 Synchro One arm Thruster
10 Synchro T2B
10 Calories (A-Row / B-Ass Bike) – B work / A rest
8 Synchro One arm Devil Press
10 C2B – A work / B rest
8 Synchro One arm Thruster
10 Synchro T2B
Time cap: 12’
*Athlete A work with Row, Athlete B work with Assault Bike.
Open: DB 30/22,5
Experience: DB 22,5/15 – Pull up – Knee Raise
Master 70+/80+: DB 22,5/15
WOD 4 – Final – open/master 70+
Complete For Time:
10 Snatch
4 Synchro Bar Facing Burpees
10 Synchro Pistol
8 Snatch
6 Synchro Bar Facing Burpees
10 Synchro Pistol
6 Snatch
8 Synchro Bar Facing Burpees
10 Synchro Pistol
4 Snatch
10 Synchro Bar Facing Burpees
10 Synchro Pistol
Max Rep Snatch
Time cap: 8’
Open/Master 70+: BB 50-60-70-80-90
Experience: BB 40-45-50-55-65 – 8 Synchro DB Box Step Over 22,5kg
Master 80+: BB 40-50-60-70-80 – 8 Synchro Pistol