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Show Notes
EVENT 1
4 rounds for Time
800m run (A)
1800/2000m Bike Erg (B)
15/12/9 Synchro Overhead Squat (C+D) 15/12/9 Toes to Bar/Knee Raise (C+D)
*quando tutti gli atleti finiscono tutto il volume di lavoro richiesto di un round, ruotano alla successiva postazione
Time Cap: 20 minutes
EVENT 2
For Time
Da 0’ a 2’ (W+M1)
6/5/4 Rope Climb
20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over Bar
Da 2’ a 4’ (M2+M3)
4/3 Rope Climb
20 Db Thruster/Kb American Swing Max Heavy Partner Deadlift
Da 4’ a 6’ (W+M1)
6/5/4 Rope Climb
20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over Bar
Da 6’ a 8’ (M2+M3)
4/3 Rope Climb
20 Db Thruster/Kb American Swing Max Heavy Partner Deadlift
Da 8’ a 10’ (W+M1)
6/5/4 Rope Climb
20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over Bar
Da 10’ a 12’ (M2+M3)
4/3 Rope Climb
20 Db Thruster/Kb American Swing Max Heavy Partner Deadlift
Da 12’ a 14’ (W+M1)
6/5/4 Rope Climb
20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over Bar
Time Cap: 14 minutes
EVENT 3
For Reps
Da 0’ a 1’30”
20 GHD Sit Up (W)
Max Deadlift (W)
30” Rest
Da 2’ a 3’30”
20 GHD Sit Up (M1)
Max Clean (M1)
30” Rest
Da 4’ a 5’30”
20 GHD Sit Up (M2)
Max Shoulder To Overhead (M2)
30” Rest
Da 6’ a 7’30”
20 GHD Sit Up (M3)
Max Snatch/Ground To Overhead (M3)
Time Cap: 8 minutes
EVENT 4 & 5
AMRAP 6’
Buy in
50 Double Under/Single Under (A)
50 Double Under/Single Under (B) Then AMRAP
4 Synchro Bar Muscle Up/Pull Up (A+B) 8 Box Jump Over (A+B)
12 (6+6) Synchro Kb/Db Hang Snatch/Ground To Overhead (A+B) 1 MINUTE REST
4 ROUND FOR TIME
Time Cap 6’
4 Synchro Bar Muscle/Chest to Bar Up/Pull Up (C+D)
8 Box Jump Over (C+D)
12 (6+6) Synchro Kb/Db Hang Snatch/Ground To Overhead (C+D) Cash Out
50 Double Under/Single Under (C)
50 Double Under/Single Under (D)
EVENT 6 (Final)
For Time
Sprint (A)
34/22-25/17 Cal Bike Erg (A)
Sprint (A)
Sprint (B)
40 Chest to Bar/Pull Up/25 Toes To Bar (B)
Sprint (B)
Sprint (C)
25m Axle Overhead Lunges/200m Shuttle Run (C)
Sprint (C)
Sprint (D)
10 m Handstand Walk su Rampa andata e ritorno / 25m Handstand Walk / 25m Axle Overhead Lunges
Sprint (D)
Time Cap: 5 minutes
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