WOD 1 Categoria Regular

11’ Time Cap
30 Power Clean
50 Wall Ball
30 Front Squat
50 Wall Ball
30 Shoulder To Overhead
50 Wall Ball
Can Split As Needed

Weights
Power Clean 60/40
Wall Ball 12/9

WOD 2 Categoria Regular

6 Time Cap
12 Synchro Devil Press Double Dumbbell
6 M Handstand Walk Each Athlete
24 Synchro Toes To Bar
9 Synchro Devil Press Double Dumbbell
6 M Handstand Walk Each Athlete
18 Synchro Toes To Bar
6 Synchro Devil Press Double Dumbbell
6 M Handstand Walk Each Athlete
12 Synchro Toes To Bar

Weights
DB 22,5/15

WOD 3 Categoria Regular

7’ Time Cap
Ladder up: 2,4,6,8,10…
2 Power Snatch
2 Overhead Squat
2 Ring Muscle Up
4 Power Snatch
4 Overhead Squat
4 Ring Muscle Up …
In The Meantime The Other Teammate:
Storm Speedcross For Max Distance

Weights
Power Snatch 50/35

WOD 4 Categoria Regular

8’ Time Cap
Death By
Add 2 Rep Every Min Till You Fail
6 Calories At The Storm Bike
6 Thrusters
At Last Minute: Se Riesci A Coprire Le Calorie E I Thruster Dell’ultimo Round: Amrap Thruster

Weights
Thruster 40/25

WOD 1 Categoria Experience

10’ Time Cap
50 Wall Ball
30 Power Clean
20 Front Squat
40 Wall Ball
20 Power Clean
10 Front Squat
Then
Wall Ball Max Effort

Weights
Power Clean 50/35
Wall Ball 9/6

WOD 2 Categoria Experience

6’ Time Cap
Athlete A
10 Cal Storm Bike
8 Devil Press One Arm Alternated
6m DB Overhead Walking Lunges
In The Meantime
Athlete B
Storm Speedcross For Max Distance

Next Round: Split The Positions

Weights
DB 22,5/15

WOD 3 Categoria Experience

8’ Time Cap
Buy In: 200 Single Under (Can Split As Needed)
Then
Ladder Up: 3,6,9,12,15,….
Synchro Pull Up
Synchro Power Snatch

Weights
Power Snatch 40/25

WOD 4 Categoria Experience

8’ Time Cap
Death By
Starting From 8 Reps Add 1 Rep Each Minute
Athlete A: Bar Facing Burpee
Athlete B: Thruster
At Last Round: After The Last Thruster, If You Have Time: Max Effort Thruster

Weights
Thruster 40/25