wod 1 – Modena Calling
PART 1: From minute 1 to minute 3:
Athlete A: max calories at the rower – meanwhile – Athlete B: max calories at the skiErg
PART 2: From minute 3 to minute 9: AMRAP
10 Wall Ball (Weights: Open e master 12/9 – Beginner 9/6 )
10 C2B
(Variations: open donna, master donna, beginner donna, beginner uomo: pull-up )
10 One arm dumbbell thruster (Weights: open e master 22,5/15 – beginner 15/10)
PART 3: From minute 9 to minute 12:
Athlete A: max calories at the skiErg – meanwhile – Athlete B: max calories at the rower
SCORE IS:
WOD 1 A = CALORIES OF PART 1 AND PART 3
WOD 1 B = REP
Wod 2 – Under pressure
Complete:
21-15-9-15-21
TTB
(Variations: Beginner Knee Raises)
Snatch any style
(Weights: open e master 60/40 – beginner 50/30)
(TIE BREAK)
In the remaining time…
AMRAP OH Squat
(open e master 60/40 – beginner 50/30)
Time cap 10’
SCORE IS: REPS OF OVERHEAD SQUAT
Wod 3 – Face 2 Face
100 Double Under Each, relay mode
(Variations: Beginner: 100 double under, no relay)
50 Syncro Deadlift
(Weights: open 55/35 – master 50/30 – beginner 40/28)
30 Syncro Pistol Squat (Variations: Beginner: syncro kb goblet squat 24/16)
50 Syncro STOH
(Weights: open 55/35 – master 50/30 – beginner 40/28)
100 Double Under Each, relay mode
(Variations: Beginner: 100 double under, no relay)
Time cap 10’
Score is: time
Wod 4 – Maciste
Complete
8 Round for time:
10 Bench press
(Weights: open 70/43 – master 65/40 – beginner 55/33)
10 Clean any style
(Weights: open 80/55 – master 75/50 – beginner 65/43)
10 Syncro lateral burpees over the bar
Time cap 18’
Score is: time
Wod Finale – Final Bearing
Complete:
8 Round of Bear complex (Open 70/45 – Master 60/40 – Beginner 45/30)
1 power clean
1 Front squat
1 Push press
1 back squat
1 Push press
Change as needed
8 Syncro bar Muscle up (beginner man 8 C2B syncro – beginner woman 8 syncro TTB)
8 M Handstand Walk
(each, in relay) (beginner 8mt 1 arm OH kb lunges 24/16, each in relay)
6 Round of Bear complex (Open 80/50 – Master 70/45 – Beginner 55/35)
6 Syncro bar Muscle up (beginner man 6 C2B syncro – beginner woman 6 syncro TTB)
8 M Handstand walk
(each, in relay) (beginner 8mt 1 arm OH kb lunges 24/16, each in relay)
4 Round of Bear complex (Open 90/55 – Master 80/50 – Beginner 65/40)
4 Syncro bar Muscle up (beginner man 4 C2B syncro – beginner woman 4 syncro TTB)
8mt handstand walk (each, in relay) (beginner 8mt 1 arm OH kb lunges 24/16, each in relay)
2 round of Bear Complex
(Open 100/60 – Master 90/55 – Beginner 75/45)
(beginner man 2 C2B syncro – beginner woman 2 syncro TTB)
8 M Handstand walk
(each, in relay) (beginner 8mt 1 arm OH kb lunges 24/16, each in relay)
Score: time
Time cap:
Open Uomo/ Master uomo 15’
Open Donna/ Master donna 18’
Beginner uomo e donna: 12’