What to expect? Here are the WODS you can look forward to!

WOD 1:

Iron Sprint - start 9:00

  • each athlete 15m Yoke (M 80kg\ F 50kg)
  • 1 atlet snatch 20x (50kg\30kg)
  • 2 atlet OHS 20x (50\30kg)
  • 3 atlet Clean and Jerk 20x (50kg\30kg)
  • 4 atlet squat clean 20x (50kg\30kg)

WOD 2A:

24U - start 11:00

max Frontsquat for 2 rep., 2 attempts following
1 min rest

WOD 2B:

Muscle Plank

Max rep. Bar muscle up, 3 athletes in plank, 4. does Bar MU (random changing)

WOD 3:

Move and Hold - start 13:00

Pairs

  • Chin over bar hold – 20x HSPU
  • front rack hold (70kg\40kg) – 25x thruster with axle (42kg\ 22kg)
  • squat hold (90°) – 50x air squat

WOD 4:

Fast and Furious - start 15:00

1 min AMRAP for each exercise

  • Burpee over bar (1-4 min)
  • Back squat (30kg) (5-8 min)
  • HR push ups (9-12 min)

FINAL:

Love the Worm - start 17:10

  • squat with worm + move to other shoulder 5x
  • walk with worm 20m
  • synchro worm facing burpees over worm 15x
  • walk with worm 20m
  • squat with worm + move to other shoulder 5x
  • walk with worm 20m
  • synchro worm facing burpees over worm 15x
  • walk with worm 20m
  • squat with worm + move to other shoulder 5x

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