OPEN/MASTER
STRANGER MAN IN A STRANGER LAND
TIME CAP 11′
6 DOUBLE DUMBBEL HANG SNATCH
4-4-6-6-8-8-6-6-4-4
DOUBLE DUMBBEL FACING BURPEES BOX STEP OVER
1 SQUAT SNATCH
DB: 2X 22,5/2X 15
OPEN 85/53
MASTER 75/45
MASTER 80 70 KG
WOD 2 FIRESTARTER
TIME CAP 9′
4 ROUNDS FOR TIME
8 S. THRUSTER
8 S. HANG POWER CLEAN
8 S. FRONT RACK LUNGES
8 RING MUSCLE UP
OPEN 65/43
MASTER 60/40
MASTER 80 50 KG
ISTRICE
EVERY 2’30” FOR 4 ROUND
ATHLETE A
22/14 CAL ASS BIKE
MEANWHILE B
60 DOUBLE UNDER
THEN MAX REP HEAVY DUTY MEDBALL GROUND TO SHOULDER
EVERY ROUND SWITCH ATHLETE
MEDBALL:70/50
WOD 4 TO THE BONES
TIME CAP 15′
40 WALL BALL
40 HSPU
20 S. PISTOL
THEN ONE ATHLETE MUST PERFORM
9M HANDSTAND WALK
15/11 CAL SKI
9 M HANSDSTAND WALK
THEN OTHER ATHLETE PERFORM
9M HANDSTAND WALK
15/11 CAL SKI
9 M HANSDSTAND WALK
THEN
40 S C2B
40 S PISTOL
THEN ONE ATHLETE MUST PERFORM
9M HANDSTAND WALK
15/11 CAL SKI
9 M HANSDSTAND WALK
THEN OTHER ATHLETE PERFORM
9M HANDSTAND WALK
15/11 CAL SKI
9 M HANSDSTAND WALK
20 S PISTOL
40 HSPU
40 WALL BALL
WOD 5 CROCE E DELIZIA
TIME CAP 13′
5 S TOES TO BAR + 5 S BAR MUSCLE UP+ 5 TOES TO BAR
21 S BURPEE OVER THE BAR
1 SNATCH COMPLEX RELAY MODE
5 S TOES TO BAR + 5 S BAR MUSCLE UP+ 5 TOES TO BAR
15 S BURPEE OVER THE BAR
1 SNATCH COMPLEX RELAY MODE
5 S TOES TO BAR + 5 S BAR MUSCLE UP+ 5 TOES TO BAR
9 S BURPEE OVER THE BAR
1 SNATCH COMPLEX RELAY MODE
PART B
8 CLEAN COMPLEX
SNATCH COMPLEX:
1 SNATCH+1 OVERHEAD SQUAT+1 HANG SQUAT +1 OVERHEAD SQUAT
CLEAN COMPLEX:
1 CLEAN+ 1 FRONT SQUAT+ 1 SHOULDER TO OVERHEAD
SNATCH C:110/70 MASTER: 90/55
CLEAN COMPLEX: 110/70
MASTER:90/55
EXPERIENCE
WOD 1 BLINDING LIGHTS
TIME CAP 12′
AMRAP 9′
4 S DEVIL PRESS
8 S OVERHEAD WALKING LUNGES
4 S DEVIL PRESS
8 S OVERHEAD WALKING LUNGES
14 PUSH UP
REST 1′
FOR TIME 2′
30/22 S PULL UP
DB:22,5/15
WOD 2 FIRST IN, FIRST OUT
TIME CAP 9′
150 M ROW
12 S. KNEE RAISE
8 ALT. ONE ARM DB. POWER SNATCH A
8 ALT. ONE ARM DB. POWER SNATCH B
12 S KNEE RAISE
8 BARBELL SNATCH B
200 M ROW
12 S. KNEE RAISE
8 ALT. ONE ARM DB. POWER SNATCH B
8 ALT. ONE ARM DB. POWER SNATCH B
12 S KNEE RAISE
10 BARBELL SNATCH A
250 M ROW
12 S. KNEE RAISE
8 ALT. ONE ARM DB. POWER SNATCH B
8 ALT. ONE ARM DB. POWER SNATCH A
12 S KNEE RAISE
12 BARBELL SNATCH B
300 M ROW
12 S. KNEE RAISE
8 ALT. ONE ARM DB. POWER SNATCH A
8 ALT. ONE ARM DB. POWER SNATCH B
12 S KNEE RAISE
14 BARBELL SNATCH B
KG 43/30
WOD 3 BAD EXPERIENCE
PART A
41 LATERAL BURPEES BROAD JUMP
PART B
2 ROUND OF:
20/17 CAL SKI A
22 HEAVY DUTY MEDBALL GROUND TO SHOULDER
20/17 CAL SKI B
22 HEAVY DUTY MEDBALL GROUND TO SHOULDER
KG 50/30
WOD 4 REVOLVER
TIME CAP 10′
50 AXLE BAR OVERHEAD SQUAT
20 S ONE ARM DUMBBELL HANG SQUAT CLEAN (10+10)
60 BOX JUMO OVER
20 S. ONE ARM DUMBBELL HANG SQUAT CLEAN (10+10)
70 WALL BALL
20 SS. ONE ARM DUMBBELL HANG SQUAT CLEAN (10+10)
AXLE BAR MM 40/45
MW 40/30
WW 30/35
WOD 5 A CUP OF HAPPINESS
TIME CAP 11′
5 S THRUSTER
8/6 CAL ASS. BIKE A
15 TTR B
7 S THRUSTER
8/6 CAL ASS BIKE A
10 C2B
9 S. THRUSTER
8/6 CAL ASS BIKE A
15 TTR B
50 DOUBLE UNDER
15 TTR A
8/6 CAL ASS BIKE B
9 S THRUSTER
10 C2B
8/6 CAL ASS BIKE
7 S THRUSTER
15 TTR A
8/6 CAL ASS BIKE
5 S.THRUSTER
BARBELL 50/35