WODS CATEGORIA MASTER

by AMRAP STORE

WOD 1

For Time

200m Run
50m Slamball Over Shoulder Throw 30/20kg
200m Run
50m Slamball Walking Lunge 30/20kg
200m Run
50m Burpees Broad Jump
200m Run

WOD 2

4′ to find 1RM

3 Power Clean
2 Hang Power Clean
1 Shoulder to Overhead

WOD 3

For Time

25 – 20 – 15

Toes to Bar
Cal Ski

WOD 4

For Time

5 Rondas

250m Row
10 Overhead Squat 70kg/45kg
10 C2B Pull-Ups

WOD 5

AMRAP 8′

50m Swim
5 D-Ball Thrusters 10/5kg
5 D-Ball Sit-Ups 10/5kg
50m Swim
10 D-Ball Thrusters 10/5kg
10 D-Ball Sit-Ups 10/5kg

*aumenta 5 reps a cada ronda até acabar o tempo

WOD 6

5 Rounds For Time

1 10/6m Handstand Walk
2 Rope Climb
3 Front Squat 90kg/60Kg

FINAL

For Time

15 DB Burpees Deadlift 30/22,5kg
Corrida
50 Unbroken Double Unders
25 Hang DB Snatch 30/22,5kg
Corrida
25 DB Box Step Over 60/50cm
50 Unbroken Double Unders
Corrida
15/10 Ring/Bar Muscle Ups

WODS CATEGORIA TEAMS COMMUNITY

by TRUST

WOD 1

For Time

5 Rounds

15 Bumper G2O Synchro 20/10kg Team
15 Bumper Squat Synchro 20/10kg Team
15 Toes to Bar Synchro Doubles

WOD 2

10’ to find 1RM

3 Power Clean
2 Hang Power Clean
1 Shoulder to Overhead

WOD 3

AMRAP 5′

Cal Row

Cal Ski

WOD 4

For Time

200m Team Sand Run
100m Slamball Over Shoulder Throw 30/20kg
200m Team Sand Run
100m Slamball Walking Lunge 30/20kg
200m Team Sand Run
100m Partner Carry
200m Team Sand Run

WOD 5

AMRAP 8′

For Time

Sprint
14 Alt Db Snatch 22,5/15kg
Sprint
14 Alt. KB G2O 20/12kg
Sprint

WOD 6

A)
In 3′ for Ton
Thrusters

Into

B)
AMRAP 7′
50 Wall Ball Partner 6kg
50 Pull-Ups Synchro Doubles

FINAL

For time

40 Power Clean Sinc.
15 Burpees Facing Over Line
30 S2O Sinc.
15 Burpees Facing Over Line
20 Thruster Sinc.
Rig OH Walking Lunge Sinc.

DB 22,5kg
DB 22,5kg
KB 20kg
DB 15kg

WODS CATEGORIA TEENS

by CROSSANDRUN

WOD 1

For Time

4 Rounds

250m Row
12 Front Squat 50kg
12 Pull-Ups

WOD 2

4′ to find 1RM

3 Power Clean
2 Hang Power Clean
1 Shoulder to Overhead

WOD 3

For Time

20 – 15 – 10

T2B
50m Grip Farmers Carry 15kg

FINAL

For Time

25 Cal Ski
20 Hang Power Clean 50kg
25 KB Swing 20kg
50 Double Unders
25 Alt. DB Snatch 22,5kg
20 Burpee Box Jump
25 Cal Ski

WODS CATEGORIA ADAPTIVE SEATED I

by BELLATOR ATHLETAE

WOD 1

For Time

4 Rounds

150m row
12 Double Kb Deadlift 12kg
12 Ring Rows from chair

WOD 2

4′ to find 1RM

3 Hang Power Clean
2 Shoulder to Overhead

WOD 3

For Time

20-15-10
Side-to-side Kb deadlift 12kg
Meters in shuttle sprints

FINAL

For Time

8 Cal SkiErg
12 Hang Power Clean 20kg
16 Db Swing 10kg
8 Cal SkiErg
16 Alt. Db Hang Snatches 10kg
12 U-turns
8 Cal SkiErg

WODS CATEGORIA ADAPTIVE UPPER

by BELLATOR ATHLETAE

WOD 1

For Time

4 Rounds

200m row
12 Front Squat 40kg
12 jumping pull-ups

WOD 2

4′ to find 1RM

3 Power Clean
2 Hang Power Clean
1 Shoulder to Overhead

WOD 3

For Time

20-15-10
Burpees
Meters in Kb Farmer Carry 16kg

FINAL

For Time

12 Cal SkiErg
16 Hang Power Clean 40kg
20 Kb Swing 12kg
12 Cal SkiErg
20 Db Hang Snatches 10kg
16 Box Step over
12 Cal SkiErg

WODS CATEGORIA ADAPTIVE LOWER

by BELLATOR ATHLETAE

WOD 1

For Time

4 Rounds

200m row
12 Front Squat to box 30kg
12 jumping pull-ups

WOD 2

4′ to find 1RM

3 Deadlift
2 Hang Power Clean
1 Shoulder to Overhead

WOD 3

For Time

20-15-10
Burpees
Meters in bear crawl

FINAL

For Time

15 Cal SkiErg
20 Hang Power Clean 30kg
25 Kb Swing 16kg
15 Cal SkiErg
25 Alt. Db Hang Snatches 15kg
20 Box Step over
15 Cal SkiErg

WODS CATEGORIA ADAPTIVE NEUROMUSCULAR

by BELLATOR ATHLETAE

WOD 1

For Time

4 Rounds

150m row
12 Front Squat to box 20kg
12 Ring Rows

WOD 2

4′ to find 1RM

3 Power Clean
2 Hang Power Clean
1 Shoulder to Overhead

WOD 3

For Time

15-10-5
Burpees
Meters in Kb Farmer carry 8kg

FINAL

For Time

8 Cal SkiErg
12 Hang Power Clean 20kg
16 Kb Swing 8kg
8 Cal SkiErg
16 Db Hang Snatches 10kg
12 Box Step over
8 Cal SkiErg

WODS CATEGORIA LEGENDS

BY TUGASOX

WOD 1

4’ to find 1RM

3 Power Clean
2 Hang Power Clean
1 Shoulder to Overhead

WOD 2

For Time

25 – 20 – 15

Toes to Bar
Cal Ski

WOD 3

For Time

4 Rounds

250m Row
10 Overhead Squat 70kg
10 C2B Pull-Ups

WOD 4

For Time

5 Rounds

1 10m Handstand Walk
2 Rope Climb
3 Front Squat 90kg

FINAL

For Time

15 DB Burpees Deadlift 30kg
Corrida
50 Unbroken Double Unders
25 Alt. Hang DB Snatch 30kg
Corrida
25 DB Box Step Over 60/50cm
50 Unbroken Double Unders
Corrida
15 Ring Muscle Ups