21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)
Men: 60 Kg
Women: 40 Kg
1 block=3m
21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)
Men: 60 Kg
Women: 40 Kg
1 block=3m
21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)
Men: 50 Kg/plate 20kg
Women: 30 Kg/plate 10kg
1 block=3m
21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)
Men: 50 Kg/plate 20kg
Women: 30 Kg/plate 10kg
1 block=3m
21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)
Men: 60 Kg
Women: 40 Kg
1 block=3m
21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)
Men: 40 Kg / Plate 20 Kg
Women: 25 Kg / Plate 10 Kgc
21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)
Men: 40 Kg / Plate 20 Kg
Women: 25 Kg / Plate 10 Kg
50 reps: Air Squat
21reps Prisoner Walking Lunges
30 reps: Sit Ups
15 reps Prisoner Walking Lunges
10 reps: Burpees
9 reps Prisoner Walking Lunges
Timecap: 8 minutes
For 2 reps Snatch
Max reps Overhead Squat
TIME REST 1′
Slalom Sprint 150m
Time cap 1′
For 2 reps Snatch
Max reps Overhead Squat
TIME REST 1′
Slalom Sprint 150m
Time cap 1′
For 2 reps Snatch
Max reps Overhead Squat
TIME REST 1′
Slalom Sprint 150m
Time cap 1′
For 2 reps Snatch
Max reps Overhead Squat
TIME REST 1′
Slalom Sprint 150m
Time cap 1′
For 2 reps Snatch
Max reps Overhead Squat
TIME REST 1′
Slalom Sprint 150m
Time cap 1′
30 reps: UNBROKEN Double Unders
5 reps of Gymnastic-Complex
Gymnastic-Complex
3 reps: Toes To Bar
2 reps: Pull Ups
1 rep: Bar Muscle Up
200m Swim Open Water
7 Min Time Cap
Time Rest 2′ // Transition to WOD 4(B)
7 min For Max Cal In RowErg
Cash in: 15 reps Burpees Over 1.3m Obstacle
Men: 6.2 KG Vest // Women: 4KG Vest
200m Swim Open Water
7 Min Time Cap
Time Rest 2′ // Transition to WOD 4(B)
7 min For Max Cal In RowErg
Cash in: 15 reps Burpees Over 1.3m Obstacle
200m Swim Open Water
7 Min Time Cap
Time Rest 2′ // Transition to WOD 4(B)
7 min For Max Cal In RowErg
Cash in: 15 reps Burpees Over 1.3m Obstacle
Athlete A
200m Swim Open Water
7 Min Time Cap
Time Rest 2′ // Transition to WOD 4(B)
7 min SHARE For Max Cal In RowErg
Cash in: 15 reps Burpees Over 1.3m Obstacle
Men 6.2 KG Vest
Athlete A
200m Swim Open Water
7 Min Time Cap
Time Rest 2′ // Transition to WOD 4(B)
7 min SHARE For Max Cal In RowErg
Cash in: 15 reps Burpees Over 1.3m Obstacle
Men 6.2 KG Vest // Women: 4 KG Vest
200m Swim Open Water
7 Min Time Cap
Time Rest 2′ // Transition to WOD 4(B)
7 min For Max Cal In RowErg
Cash in: 15 reps Burpees Over 1.3m Obstacle
200m Swim Open Water
7 Min Time Cap
Time Rest 2′ // Transition to WOD 4(B)
7 min For Max Cal In RowErg
Cash in: 15 reps Burpees Over 1.3m Obstacle