Programme de la compétition
Workouts
HILL SPRINT WITHOUT SHOULDERS
FOR TIME
60 Kettlebells Push presses (to share)
250m hill sprint with sandbag 15kg
250m hill sprint with sandbag 15kg
RX
1 sandbag each
2x 16/12kg
2x 16/12kg
Scaled
1 sandbag to share
KB's 2x12/8kg
KB's 2x12/8kg
Chargement en cours...
LINDA THE FARMER
FOR TIME
For time :
10-9-8-7-6-5-4-3-2-1
Double dumbbells bench presses
Barbell Deadlift
Double dumbbells hang squat clean
*Share as you want
**Avancer les haltères d'une case chaque round
***entre Clean et Bench press : farmer walk
2min rest > Zone B WOD 3
10-9-8-7-6-5-4-3-2-1
Double dumbbells bench presses
Barbell Deadlift
Double dumbbells hang squat clean
*Share as you want
**Avancer les haltères d'une case chaque round
***entre Clean et Bench press : farmer walk
2min rest > Zone B WOD 3
RX
Deadlift : 100/65
DB's : 22,5kg/15kg
RX mixte 80kg
DB's : 22,5kg/15kg
RX mixte 80kg
Scaled
Deadlift : 60kg/45kg
DB's : 15kg/10kg
DB's : 15kg/10kg
Chargement en cours...
TACTICAL SNATCH
AMRAP
2min after WOD 2 in zone B
AMRAP 5min
Max reps snatch (choose your weight) / Score A = nombre de reps x poids
Max cal Row / Score B = nombre calories
AMRAP 5min
Max reps snatch (choose your weight) / Score A = nombre de reps x poids
Max cal Row / Score B = nombre calories
Chargement en cours...
TACTICAL Cals
AMRAP
Same as Wod 3A
Chargement en cours...
FOREARMS WORM
FOR TIME
For time :
2 rounds :
12 worm squat
12 toes to bar synchro
2 rounds :
9 worm thrusters
9 Chest to Bar (rounds 1 : A= C2B, B= dead hang / round 2 : A= dead hang, B= C2B)
1 round :
6 worm clean & jerk
6 rope climb 3m20 (to share)
2 rounds :
12 worm squat
12 toes to bar synchro
2 rounds :
9 worm thrusters
9 Chest to Bar (rounds 1 : A= C2B, B= dead hang / round 2 : A= dead hang, B= C2B)
1 round :
6 worm clean & jerk
6 rope climb 3m20 (to share)
Scaled
For time :
2 rounds :
12 double KB's squat synchro 12/8kg
12 toes to ring (to share) (B in deadhang)
2 rounds :
9 double KB's thrusters synchro 12/8kg
9 pull up ((to share) (B in deadhang)
1 round :
4 length worm carry (touch ground each extremity)
4 rope climb 2,8m (to share)
2 rounds :
12 double KB's squat synchro 12/8kg
12 toes to ring (to share) (B in deadhang)
2 rounds :
9 double KB's thrusters synchro 12/8kg
9 pull up ((to share) (B in deadhang)
1 round :
4 length worm carry (touch ground each extremity)
4 rope climb 2,8m (to share)
Chargement en cours...
PING PONG SPRINT
AMRAP
AMRAP 2min
Max reps lateral burpees over worm synchro
(déplacer le worm toutes les 15 reps)
Max reps lateral burpees over worm synchro
(déplacer le worm toutes les 15 reps)
Chargement en cours...