Beginner
Wod 1 – Morning View
For Time:
Amrap 10’
(Relay on round)
6 Cal skierg
5 Box jump over
4 One arm devil press 22,5 /15
Wod 2 – High Noon
21 Synchro stoh
21 Synchro Lunge in front rack
15 Synchro power Clean
15 Synchro Lunge in front rack
9 Synchro Clean Jerk
9 Synchro lunge
Peso: 40/28
Time cap 6’
Wod 3 – Knives Out!
E2MOM x 3 round
Athlete A:
10/8 Cal row
20 Dumbbell snatch
In the remaining time Athlete B perform:
AMRAP Bench press:
First round: 45/25
Second round: 50/30
Third round: 55/35
Then
E2MOM x 3 round
Switch
Note: per la categoria MW l’atleta A deve essere obbligatoriamente l’uomo
Wod 4 – Breakfast club
3 Round
21 C2B/ pull up
18 Wall ball
15 Synchro front squat 40/25
12 Wall ball
9 Synchro hang power snatch 40/25
Time cap 16’
Wod finale – Final countdown
30 Partner deadlift (120/70)
30 Facing burpess box jump over
80 Single under athlete A
40 Toest To Ring
80 Single under athlete B
30 Facing burpees box jump over
30 Partner Deadlift (150/100)
Time cap 14’
Wod Gara Open
WOD 1 – Clash of the Titans:
One round each:
3/2Bar muscle up
21 Deadlift (80/55)
Athlete A, then athlete B:
6/4 Bar muscle up
15 Front squat 80/55
Athlete A, then athlete B:
9/6 Bar muscle up
9 Clean Jerk (80/55)
Time cap 10’
Master 80 e woman (70/48)
Wod 2 – Full metal jacket
Wearing a vest
Complete 2 Round:
20 Synchro one arm dumbbell thruster
(One athlete Dumbbell: 22,5/15, other athlete dumbbell: 30/22,5 kg)
15 Synchro Dumbell box step over
(One athlete Dumbbell: 22,5/15, other athlete dumbbell: 30/22,5 kg)
In the remaining time synchro one arm devil press (One athlete Dumbbell: 22,5/15, other athlete dumbbell: 30/22,5 kg)
Time cap 7’
Master 80 22,5 x 2
WOD 3 – Different point of view:
Athlete B 2km (women 1600 m) bikerg /athlete A 1 km (women 800 m) row
40 C2B
20 Synchro pistol
Athlete A 1km Bikerg /athlete B 500 mt row
20 Synchro pistol
40 C2B
Time cap 12’
Scalature
Open WW, Master +70 WW, Master +80 MM: 30 C2B
Wod 4 – Mamba Mentality
Complete 4 round for time
24 Wall ball (12/9)
8 Synchro Hang snatch*
24 Wall ball
8 Synchro Hang snatch **
*Athlete A use one KB. Athlete B use Barbell
** Athlete B use one KB. Athlete A use Barbell
Time cap: 14’
Open MM/WW – Master +70 MM: 60/40 – KB 32/24
Master +80 MM/ master +70 WW: 55/38 – KB 24/16
Wod FiNALE:
(si parte dietro una linea posizionata sotto i ring e alla fine si torna li)
Athlete A 40/30 cal assault bike
Athlete B 12 m overhead lunge with 2 kb overhead position (section 6 m)
Athlete A 12 m handstand walk (section 6m)
30/20 Ring Muscle up
Athlete B 12 m handstand walk (section 6m)
Athlete A 12 m overhead lunge with 2 kb overhead position (section 6m)
Athlete B 40/30 cal assault bike
Master Woman e Master 80:
Ring Muscle Up 20/12 Kb 2×20 e 2 x 12 woman
Time cap 10’