Hold Fast Competition 14/15 maggio 2022
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Show Notes
HOLD FAST COMPETITION
Tips & Strategies sui W.O.D. di gara
TOPICS
2:23 --> Evento 1 - Accumulate
12:21 --> Evento 2 - Speciality
16:40 --> Evento 3 - Synchro
20:35--> Evento 4 - Mixed
Evento 1 - ACCUMULATE
For Time - Cap 10’
RX
30 Ring Muscle Ups
300 Double Unders
30 Squat Snatches 60/45kg
MASTER-INTERMEDIATE
10 Bar Muscle Ups - Partner Dead Hang
100 Double Unders
20 Power Cleans 50/35kg (Master 90 --> 40/25kg)
10 Bar Muscle Ups - Partner Dead Hang
100 Double Unders
20 Squat Snatches 50/35kg (Master 90 --> 40/25kg)
EXPERIENCE
10 Pull Ups - Partner Dead Hang
150 Single Unders
20 Power Cleans 30/20kg
10 Pull Ups - Partner Dead Hang
150 Single Unders
20 Squat Snatches 30/20kg
Evento 2 - SPECIALITY
For Time - Cap 6’
RX
Athlete A - 400mt Run
Athlete B - 30mt Handstand Walk (15+15)
Athlete A - 400mt Run
Athlete B - 30mt Handstand Walk (15+15)
MASTER - INTERMEDIATE
Athlete A - 400mt Run
Athlete B - 30 HSPU
Athlete A - 400mt Run
Athlete B - 30 HSPU
EXPERIENCE
Athlete A - 400mt Run
Athlete B - 30 Shoulder to Overheads 40/25kg
Athlete A - 400mt Run
Athlete B - 30 Shoulder to Overheads 40/25kg
Evento 3 - SYNCHRO
For Time - Cap 5’
RX
2 Rounds
8 Thrusters 60/40kg
16 Chest to Bar Pull Ups
2 Rounds
8 Thrusters 60/40kg
16 Toes to Bars
INTERMEDIATE
2 Rounds
8 Thrusters 50/35kg
16 Pull Ups
2 Rounds
8 Thrusters 50/35kg
16 Toes to Bars
MASTER
25 Toes to Bars
50 Thrusters 20/15kg
25 Toes to Bars
EXPERIENCE
25 Knee Raises
50 Thrusters 20/15kg
25 Knee Raises
Evento 4 - MIXED
For Time - Cap 15’
RX
150 Partner Wall Balls
1+1+1+1 Rope Climbs
100 Synchro Alt DB Snatches 22,5/15kg
1+1+1+1 Rope Climbs
50 Total Box Jump Overs 75/60cm
1+1+1+1 Rope Climbs
MASTER-INTERMEDIATE
150 Partner Wall Balls
1+1+1+1 Rope Climbs
100 Synchro Alt DB Snatches 22,5/15kg
1+1+1+1 Rope Climbs
50 Total Box Jump Over
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