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