Wod 1
For Time
100 Double-Under (each, in relay)
80 Clean 70/43
(change every 10)
80 C2B (women pull-up)
(change every 10)
100 Double-Under (each, in relay)
Time Cap: 15 minutes
Wod 2
- A) In 6’ find 1 rep max Snatch
Score: sum Athlete A+ Athlete B
3’ Rest
- B) Complete In 7’
21-15-9
Syncro Deadlift (80/55)
Syncro Lateral Burpees HR over the bar
3’ Rest
- C) Complete in 8’
Athlete A (Women -3 rep)
21 Cal Row
18 TTB
15 A.Swing 32/24
12 Box Jump
Athlete B
15 Cal Row
12 TTB
9 A.Swing 32/24
6 Muscle up (women: chest to bar)
Wod Semifinale
Complete
60 OHS (65/40)
Every time you drop the bar, do 6 syncro box jump
60 Push press (65/40)
Every time you drop the bar, do 6 syncro pistol
Then
Amrap Cal Assault Bike
Time cap 15’
Wod Finale Women
Complete 10 Round
2 Muscle Up
4 Hang power clean (30)
6 Thruster (30)
8 Deadlift (30)
10 Cal Assault Bike
Add 5 kg every 2 round
Change as needed
NO RELAY
Wod Finale Men
In relay Mode
10 Round
4 Muscle Up
6 Hang power clean (40)
8 Thruster (40)
10 Deadlift (40)
12 Cal Assault Bike
Add 10 kg every 2 round