workout 2021
WOD QUALIFIER ONLINE
Wod 1A
From 0:00 To 06:00
Ladder Up 2, 4, 6, 8, 10….
Synchro Bar Muscle Up
Synchro Overhead Squat
From 06:00 To 07:00
Rest
Wod 1B
From 07:00 To 11:00
Relay Mode On Round
8 Bar Facing Burpees
Then Snatch Complex
1 Power Snatch +
1 Hang Squat Snatch +
1 Squat Snatch
Variations & Weights
Elite: Bar Mu, OHS 60/40kg, Snatch Complex
Regular: Chest to Bar, OHS 50/35kg, Snatch Complex
Master: Chest to Bar, OHS 50/35kg, Snatch Complex
Experience: Pull Ups, Front Squat 40/25kg, Max reps Front Squat
Score 1A: Reps
Score 1B: Total Weight
WOD EVENTO LIVE
CATEGORIA ELITE
WOD 1 & 2 Categoria Elite
16’ Time Cap
24 Synchro DB Snatch
24 Synchro Pistols
18 Synchro DB Snatch
18 Synchro Pistols
12 Synchro DB Snatch
12 Synchro Pistols
Then, Without Rest
6RFT – Relay On Round
9m Handstand Walk
6 Ring Muscle Up
9m Handstand Walk
Variations & Weights
DB 30/22,5
Ring Mu: 6 reps Man, 4 reps Woman
WOD 3 Categoria Elite
7’ Time Cap
8 Round For Time – Relay On Round
2 Legless Rope Climb*
3 Thruster
Variations & Weights
Thruster 80/55
* For Women: Rope Any Style
WOD 4 Categoria Elite
10’ Time Cap
Working At The Same Time
Athlete A AMRAP
8 Handstand Push Up
10 Toes To Bar
12 Wall Ball
Athlete B
Run On Storm Runner
Weights
MB 12/9
CATEGORIA MASTER
WOD 1 & 2 Categoria Master
16’ Time Cap
24 Synchro DB Snatch
24 Synchro Pistols
18 Synchro DB Snatch
18 Synchro Pistols
12 Synchro DB Snatch
12 Synchro Pistols
Then, Without Rest
6RFT – Relay On Round
9m Handstand Walk
6 Ring Muscle Up
9m Handstand Walk
Variations & Weights
DB 30/-
WOD 3 Categoria Master
7’ Time Cap
8 Round For Time – Relay On Round
2 Legless Rope Climb
3 Thruster
Variations & Weights
Thruster 80/-
WOD 4 Categoria Master
10’ Time Cap
Working At The Same Time
Athlete A AMRAP
8 Handstand Push Up
10 Toes To Bar
12 Wall Ball
Ahtlete B
Run On Storm Runner
Weights
MB 12/-
CATEGORIA REGULAR
WOD 1 & 2 Categoria Regular
16’ Time Cap
24 Synchro DB Snatch
24 Synchro Pistols
18 Synchro DB Snatch
18 Synchro Pistols
12 Synchro DB Snatch
12 Synchro Pistols
Then, Without Rest
6RFT – Relay On Round
9M Handstand Walk
6 Ring Muscle Up*
9m Handstand Walk
Variations & Weights
DB 22,5/15
*Woman: Bar Muscle Ups
WOD 3 Categoria Regular
7’ Time Cap
8 Round For Time – Relay On Round
2 Regular Rope Climb
3 Thruster
Weights
Thruster 60/40
WOD 4 Categoria Regular
10’ Time Cap
Working At The Same Time
Athlete A AMRAP
8 Handstand Push Up
10 Toes To Bar
12 Wall Ball
Ahtlete B
Run On Storm Runner
Weights
MB 12/9
CATEGORIA EXPERIENCE
WOD 1 & 2 Categoria Experience
16’ Time Cap
24 Synchro Alternated DB Snatch
24 Synchro Goblet Squat
18 Synchro Alternated DB Snatch
18 Synchro Goblet Squat
12 Synchro Alternated DB Snatch
12 Synchro Goblet Squat
Then Withouth Rest Immediately Into:
8 Rounds: Relay On Round
9m Overhead DB Walking Lunges
9 Pull Up
9m Overhead DB Walking Lunges
Weights
DB 22,5/15
WOD 3 Categoria Experience
7’ Time Cap
8 Round For Time – Relay On Round
1 Regular Rope Climb
6 Thruster
Weights
Thruster 40/25
WOD 4 Categoria Experience
10’ Time Cap
WORKING AT THE SAME TIME
Athlete A AMRAP:
8 Shoulder To Overhead
10 Knee Raises
12 Wall Ball (9 / 6 Kg)
Athlete B
Run On Storm Runner
Weights
Shoulder to Overhead 40/25
MB 9/6