WOD :: 19.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

00:00 - 09:00
FIND 1 RM SQUAT SNATCH
09:00 - 10:00
REST
10:00 - 19:00
4 RND
12 SQUAT SNATCH @50% 1RM SNATCH
6 OVERHEAD SQUAT @50% 1RM SNATCH

CLICK HERE

TO UPDATE YOUR PR

INTERMEDIATE

FOR TIME

00:00 - 09:00
FIND 1 RM POWER SNATCH
09:00 - 10:00
REST
10:00 - 19:00
4 RND
12 POWER SNATCH @50% 1RM SNATCH
6 BACK SQUAT @50% 1RM SNATCH

CLICK HERE

TO UPDATE YOUR PR

BEGINNER

FOR TIME

4 RND
12 DB HANG POWER SNATCH
6 GOBLET SQUAT
time cap 9'

WOD :: 18.04.2021

INDOOR TEAM CLASS

ADVANCED

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
00.00 - 10.00
2 RND
400 mt RUN (X REP)
40 WB @12/9 kg
40 PU
10.00 - 20.00
2 RND
400 mt ROW
40 2KB RS @20/12 kg
40 PUSH UP
20.00 - 30.00
2 RND
400 mt SKIERG
40 ALT DB SNATCH @22,5/15 kg
40 BJ
30.00 - 40.00
2 RND
1200 mt BIKE
40 AXLE STOH @39/29 kg
40 SIT UP

INTERMEDIATE

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
00.00 - 10.00
2 RND
400 mt RUN (X REP)
32 WB @9/6 kg
32 PU
10.00 - 20.00
2 RND
400 mt ROW
32 2KB RS @16/8 kg
32 PUSH UP
20.00 - 30.00
2 RND
400 mt SKIERG
32 ALT DB SNATCH @20/12,5 kg
32 BJ
30.00 - 40.00
2 RND
1200 mt BIKE
32 AXLE STOH @29/19 kg
32 SIT UP

BEGINNER

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
00.00 - 10.00
2 RND
400 mt RUN (X REP)
24 WB @6/4 kg
24 KIPPING SWING
10.00 - 20.00
2 RND
400 mt ROW
24 KB RS @20/12 kg
24 PUSH UP
20.00 - 30.00
2 RND
400 mt SKIERG
24 DB HANG POWER SNATCH
24 BJ
30.00 - 40.00
2 RND
1200 mt BIKE
24 DB STOH
24 SIT UP

WOD :: 17.04.2021

INDOOR CLASS

ADVANCED

E2MOM DEATH BY

6 HPS @45/30 kg
6 OH LUNGE @45/30 kg
6/4 cal ROW
every rnd add
+ 3/2 cal ROW

INTERMEDIATE

E2MOM DEATH BY

6 HPS @30/20 kg
6 OH LUNGE @30/20 kg
6/4 cal ROW
every rnd add
+ 3/2 cal ROW

BEGINNER

E2MOM DEATH BY

6 DB HPS
6 DB OH LUNGE
6/4 cal ROW
every rnd add
+ 3/2 cal ROW

WOD :: 16.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

60 BJO
30 BURPEES HR
5 LLRC / 10 RC
30 TTB
60 AIR SQUAT
time cap 17'

INTERMEDIATE

FOR TIME

60 BJO
30 BURPEES HR
5 RC
30 KTC
60 AIR SQUAT
time cap 17'

BEGINNER

FOR TIME

40 BJO
20 BURPEES HR
15 RC FROM THE GROUND
20 ALT V-UP
60 AIR SQUAT
time cap 17'

WOD :: 15.04.2021

INDOOR CLASS

ADVANCED

AMRAP 18'

TEAM OF 2 - I GO YOU GO X RND
5 BURPEES CTB
10 AS @24/16 kg
20 DU

INTERMEDIATE

AMRAP 18'

TEAM OF 2 - I GO YOU GO X RND
5 BURPEES PU
10 AS @20/12 kg
10 DU

BEGINNER

AMRAP 18'

TEAM OF 2 - I GO YOU GO X RND
5 BURPEES
5 KIPPING SWING
10 RS @24/16 kg
20 SU

WOD :: 14.04.2021

INDOOR CLASS

ADVANCED

E2MOM 24'

1st: 20 GHD SIT UP
2nd: 20 2KB THR
3rd: 20 PUSH UP HR
4th: 20 2KB HSC

@20/12 kg

INTERMEDIATE

E2MOM 24'

1st: 16 KB SIT UP
2nd: 20 KB THR
3rd: 16 PUSH UP HR
4th: 20 KB HSC

@24/16 kg

BEGINNER

E2MOM 24'

1st: 16 SIT UP
2nd: 16 KB THR
3rd: 12 PUSH UP HR
4th: 16 2KB HSC

WOD :: 13.04.2021

INDOOR CLASS

ADVANCED

E5MOM 45'

1st: 800 mt RUN
2nd: 900/700 mt SKIERG
3rd: 2,7/2,2k BIKE

INTERMEDIATE

E5MOM 45'

1st: 700 mt RUN
2nd: 800/600 mt SKIERG
3rd: 2,4/1,8k BIKE

BEGINNER

E5MOM 45'

1st: 600 mt RUN
2nd: 700/600 mt SKIERG
3rd: 2,1/1,5k BIKE

WOD :: 12.04.2021

INDOOR CLASS

FOR TIME

ADVANCED

300 mt ROW
21 DL @80/60 kg
21 HSPU
200 mt ROW
15 DL @80/60 kg
15 HSPU
100 mt ROW
9 DL @80/60 kg
9 HSPU

INTERMEDIATE

300 mt ROW
21 DL @65/45 kg
21 PIKE PUSH UP
200 mt ROW
15 DL @65/45 kg
15 PIKE PUSH UP
100 mt ROW
9 DL @65/45 kg
9 PIKE PUSH UP

BEGINNER

300 mt ROW
21 DL @50/35 kg
21 V PUSH UP
200 mt ROW
15 DL @50/35 kg
15 V PUSH UP
100 mt ROW
9 DL @50/35 kg
9 V PUSH UP

time cap 12'
with judge

WOD :: 11.04.2021

INDOOR TEAM CLASS

ADVANCED - INTERMEDIATE - BEGINNER

FOR TIME

TEAM OF 3 - I GO YOU GO X REP

... SURPRISE!!!

WOD :: 10.04.2021

INDOOR CLASS

ADVANCED

EMOM 24'

1st: 8 POWER SNATCH
2nd: 8 BACK SQUAT
3nd: 6 SQUAT SNATCH
4th: 6 OVERHEAD SQUAT
@40/25 kg

INTERMEDIATE

EMOM 24'

1st: 8 POWER SNATCH
2nd: 8 BACK SQUAT
3nd: 6 POWER SNATCH
4th: 6 FRONT SQUAT
@30/20 kg

BEGINNER

EMOM 24'

1st: 8 DB POWER SNATCH
2nd: 8 DB GOBLET SQUAT
3nd: 6 DB POWER SNATCH
4th: 6 DB GOBLET SQUAT

WOD :: 09.04.2021

INDOOR CLASS

ADVANCED

AMRAP 2'

1 BMU
4 SDHP @60/40 kg
6/4 cal BIKE
rest 2'
X7

INTERMEDIATE

AMRAP 2'

6 PULL UP
4 SDHP @60/40 kg
6/4 cal BIKE
rest 2'
X7

BEGINNER

AMRAP 2'

6 KIPPING SWING
4 KB SDHP
6/4 cal BIKE
rest 2'
X7

WOD :: 08.04.2021

INDOOR CLASS

ADVANCED

20 RND FOR TIME

100 mt RUN
2 COMPLEX @50/35 kg
[ 3 DL + 2 SC + 1 HC&J* ] *any style
time cap 31'

INTERMEDIATE

20 RND FOR TIME

100 mt RUN
2 COMPLEX @40/25 kg
[ 3 DL + 2 PC + 1 HC&J ]
time cap 31'

BEGINNER

20 RND FOR TIME

100 mt RUN
2 DB COMPLEX
[ 3 DL + 2 HPC + 1 HC&J ]
time cap 31'

WOD :: 07.04.2021

INDOOR CLASS

ADVANCED

AMRAP 5'

3 RND
10 TTB
40 DU
then
max rep HSPU
rest 5'

AMRAP 5'

3 RND
10 BURPEES
30 SIT UP
then
max rep BJO
rest 5'
X2

INTERMEDIATE

AMRAP 5'

3 RND
10 KTC
20 DU
then
max rep PIKE PUSH UP
rest 5'

AMRAP 5'

3 RND
8 BURPEES
24 SIT UP
then
max rep BJO
rest 5'
X2

BEGINNER

AMRAP 5'

3 RND
10 KIPPING SWING
40 SU
then
max rep PUSH UP
rest 5'

AMRAP 5'

3 RND
6 BURPEES
18 SIT UP
then
max rep BJO
rest 5'
X2

WOD :: 06.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

TEAM OF 2 - I GO YOU GO X RND
2-2-4-4-6-6-8-8-10-10-12-12-14-14-16-16
cal SKIERG
BJ @60/50 cm
2DB STOH @22,5/15 kg
time cap 26'

INTERMEDIATE

FOR TIME

TEAM OF 2 - I GO YOU GO X RND
1-1-3-3-5-5-7-7-9-9-11-11-13-13-15-15
cal SKIERG
BJ @60/50 cm
DB STOH @22,5/15 kg
time cap 26'

BEGINNER

FOR TIME

TEAM OF 2 - I GO YOU GO X RND
2-2-4-4-6-6-8-8-10-10-12-12-14-14
cal SKIERG
BJ @60/50 cm
DB STOH
time cap 26'

WOD :: 05.04.2021

INDOOR TEAM CLASS

FOR TIME

TEAM OF 4 - I GO YOU GO X REP

ADVANCED
00:00 - 17:00
2 RND
4x 200 mt RUN w/MB @12/9 kg
100 WB @12/9 kg 
rest 1'
18:00 - 35:00
2 RND
2,7/2 k BIKE
20 RC
rest 1'
36:00 - 53:00
2 RND
1k / 800 mt ROW
100 PUSH UP

INTERMEDIATE

00:00 - 17:00
2 RND
4x 200 mt RUN w/MB @9/6 kg
100 WB @9/6 kg
rest 1'
18:00 - 35:00
2 RND
2,1/1,6 k BIKE
16 RC
rest 1'
36:00 - 53:00
2 RND
800/600 mt ROW
80 PUSH UP

BEGINNER

00:00 - 17:00
2 RND
4x 200 mt RUN w/MB @6/4 kg
100 WB @6/4 kg
rest 1'
18:00 - 35:00
2 RND
1,8/1,4 k BIKE
16 RC FROM GROUND
rest 1'
36:00 - 53:00
2 RND
700/500 mt ROW
60 PUSH UP

WOD :: 03.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

800 mt RUN
16 HSPU
16 PS @40/25 kg
600 mt RUN
12 HSPU
12 PS @45/30 kg
400 mt RUN
8 HSPU
8 PS @50/35 kg
200 mt RUN
4 HSPU
4 PS @60/40 kg
time cap 21'

INTERMEDIATE

FOR TIME

800 mt RUN
16 BOX PIKE PUSH UP
16 PS @30/20 kg
600 mt RUN
12 BOX PIKE PUSH UP
12 PS @35/20 kg
400 mt RUN
8 BOX PIKE PUSH UP
8 PS @40/25 kg
200 mt RUN
4 BOX PIKE PUSH UP
4 PS @45/30 kg
time cap 21'

BEGINNER

FOR TIME

800 mt RUN
16 PUSH UP
16 DB HPS
600 mt RUN
12 PUSH UP
12 DB HPS
400 mt RUN
8 PUSH UP
8 DB HPS
200 mt RUN
4 PUSH UP
4 DB HPS
time cap 21'

WOD :: 02.04.2021

INDOOR CLASS

ADVANCED

E2MOM DEATH BY

12/9 cal SKIERG
6 PUSH UP
every rnd add 3 PUSH UP

INTERMEDIATE

E2MOM DEATH BY

10/8 cal SKIERG
5 PUSH UP
every rnd add 3 PUSH UP

BEGINNER

E2MOM DEATH BY

8/6 cal SKIERG
4 PUSH UP
every rnd add 2 PUSH UP

WOD :: 01.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

21 FS @30/20 kg
21 PP
21 THR
15 FS @40/30 kg
15 PP
15 THR
9 FS @50/35 kg
9 PP
9 THR
time cap 15'

INTERMEDIATE

FOR TIME

21 FS @20/15 kg
21 PP
21 THR
15 FS @30/20 kg
15 PP
15 THR
9 FS @40/25 kg
9 PP
9 THR
time cap 15'

BEGINNER

FOR TIME

21 DB FS @light weight
21 DB PP
21 DB THR
15 DB FS @medium weight
15 DB PP
15 DB THR
9 DB FS @medium/high weight
9 DB PP
9 DB THR
time cap 15'

WOD :: 31.03.2021

INDOOR CLASS

ADVANCED

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
4 BBJO
8 AS @28/20 kg
12 KB FR LUNGE
every 3' perform:
200 mt RUN TOGETHER
time cap 24'

INTERMEDIATE

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
4 BBJO
8 AS @24/16 kg
12 KB FR LUNGE
every 3' perform:
200 mt RUN TOGETHER
time cap 24'

BEGINNER

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
4 BBJO
6 RUSSIAN SWING
8 KB FR LUNGE
every 3' perform:
200 mt RUN TOGETHER
time cap 24'

WOD :: 30.03.2021

INDOOR CLASS

ADVANCED

EMOM 25'

1st: 9 DB SNATCH @22,5/15 kg
2nd: 9 cal BIKE
3rd: 9 DB BOX STEP OVER
4th: 9 cal ROW
5th: REST

INTERMEDIATE

EMOM 25'

1st: 8 DB SNATCH @20/12,5 kg
2nd: 8 cal BIKE
3rd: 8 DB BOX STEP OVER
4th: 8 cal ROW
5th: REST

BEGINNER

EMOM 25'

1st: 6 DB HANG POWER SNATCH
2nd: 6 cal BIKE
3rd: 6 DB BOX STEP OVER
4th: 6 cal ROW
5th: REST

WOD :: 29.03.2021

INDOOR CLASS

ADVANCED

AMRAP 5'

2 ROPE CLIMB
7 BJ
7 BURPEES TB
7 TTB
rest 5'
X 3

INTERMEDIATE

AMRAP 5'

1 ROPE CLIMB
6 BJ
6 BURPEES TB
6 KTC
rest 5'
X 3

BEGINNER

AMRAP 5'

5 ROPE CLIMB FROM GROUND
5 BJ
5 BURPEES TB
5 KIPPING SWING
rest 5'
X 3

WOD :: 28.03.2021

INDOOR TEAM CLASS

ADVANCED

AMRAP 39'

TEAM OF 3 - I GO YOU GO X REP
1 RND
36 2DB DEADLIFT @22,5/15 kg
24 2DB HPC @22,5/15 kg
12 2DB PJ @22,5/15 kg
then
1 RND
15 HSPU
30 PISTOL SQUAT
45 PULL UP
then
1 RND
900 mt ROW
90 DU
300 mt RUN together
then restart and add +1 RND

INTERMEDIATE

AMRAP 39'

TEAM OF 3 - I GO YOU GO X REP
1 RND
36 DB DEADLIFT @22,5/15 kg
24 DB HPC @22,5/15 kg
12 DB PJ @22,5/15 kg
then
1 RND
15 V-PUSH UP
30 AIR SQUAT
45 PULL UP
then
1 RND
900 mt ROW
90 DU
300 mt RUN together
then restart and add +1 RND

BEGINNER

AMRAP 39'

TEAM OF 3 - I GO YOU GO X REP
1 RND
36 DB DEADLIFT
24 DB HPC
12 DB PJ
then
1 RND
15 PUSH UP
30 AIR SQUAT
45 KIPPING SWING
then
1 RND
900 mt ROW
90 SU
300 mt RUN together
then restart and add +1 RND

WOD :: 27.03.2021

INDOOR CLASS

ADVANCED

E3MOM 18'

Odd: 12 2KB HC&J + 8 2KB FR BOX STEP OVER @20/12 kg
Even: 4 CTB + 36 SIT UP

INTERMEDIATE

E3MOM 18'

Odd: 14 KB HC&J + 10 KB FR BOX STEP OVER @20/12 kg
Even: 4 PU + 30 SIT UP

BEGINNER

E3MOM 18'

Odd: 12 KB HC&J + 8 KB FR BOX STEP OVER
Even: 6 KIPPING SWING + 24 SIT UP

WOD :: 26.03.2021

2021 CrossFit® Open

FOR TIME

rest 1'

rest 1'

time cap 15'

RX athetes, immediately upon completing the workout, perform:

FIND 1 RM

COMPLEX [ 1 DL + 1 SC + 1 HSC + 1 JERK ANY STYLE ]
time cap 7'

WOD :: 25.03.2021

INDOOR CLASS

ADVANCED

AMRAP 16'

200 mt RUN
8 PUSH UP HR
8 HPS @50/35 kg

INTERMEDIATE

AMRAP 16'

200 mt RUN
8 PUSH UP HR
8 HPS @40/25 kg

BEGINNER

AMRAP 16'

200 mt RUN
6 PUSH UP HR
8 DB HPS

WOD :: 24.03.2021

INDOOR CLASS

ADVANCED

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
12/9 cal BIKE
9 BURPEES PULL UP
every 3' perform:
12 SYNCHRO AIR SQUAT
time cap 29'

INTERMEDIATE

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
10/8 cal BIKE
6 BURPEES PULL UP
every 3' perform:
12 SYNCHRO AIR SQUAT
time cap 29'

BEGINNER

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
8/6 cal BIKE
4 BURPEES
4 KIPPING SWING
every 3' perform:
12 SYNCHRO AIR SQUAT
time cap 29'

WOD :: 23.03.2021

INDOOR CLASS

ADVANCED

FOR TIME

21-15-9
DEADLIFT @80/60 kg
BENCH PRESS @60/40 kg
BACK SQUAT @60/40 kg
time cap 12'

INTERMEDIATE

FOR TIME

21-15-9
DEADLIFT @60/40 kg
BENCH PRESS @40/30 kg
BACK SQUAT @40/30 kg
time cap 12'

BEGINNER

FOR TIME

21-15-9
KB DEADLIFT
BENCH PRESS @30/20 kg
KB GOBLET SQUAT
time cap 12'

WOD :: 22.03.2021

INDOOR CLASS

ADVANCED

AMRAP 9'

4 RND
100 mt RUN
10 SDHP @40/25 kg
10 BJ
then
max rep BURPEES
rest 4'

AMRAP 9'

4 RND
100 mt RUN
10 2DB DEVIL PRESS @20/12,5 kg
1 LEGLESS ROPE CLIMB
then
max rep BURPEES

INTERMEDIATE

AMRAP 9'

4 RND
100 mt RUN
10 SDHP @30/20 kg
10 BJ
then
max rep BURPEES
rest 4'

AMRAP 9'

4 RND
100 mt RUN
10 DB DEVIL PRESS @22,5/15 kg
1 ROPE CLIMB
then
max rep BURPEES

BEGINNER

AMRAP 9'

4 RND
100 mt RUN
10 SDHP @20/15 kg
10 BJ
then
max rep BURPEES
rest 4'

AMRAP 9'

4 RND
100 mt RUN
10 DB HPS
3 ROPE CLIMB FROM THE GROUND
then
max rep BURPEES

WOD :: 21.03.2021

INDOOR TEAM CLASS

ADVANCED

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
3k BIKE
then
20-30-40-50
KB RUSSIAN SWING @32/24 kg
AXLE GTOH @39/29 kg
AXLE OH LUNGE @39/29 kg
then
3k BIKE
every 3' perform:
6+6 mt 2KB FARMER CARRY @32/24 kg
time cap 36'

INTERMEDIATE

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
3k BIKE

then
20-30-40-50
KB RUSSIAN SWING @28/20 kg
AXLE GTOH @29/19 kg
AXLE OH LUNGE @29/19 kg

then
3k BIKE
every 3' perform:
6+6 mt 2KB FARMER CARRY @28/20 kg
time cap 36'

BEGINNER

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
3k BIKE

then
20-30-40-50
KB RUSSIAN SWING @24/16 kg
KB GTOH @24/16 kg
KB FR LUNGE @24/16 kg

then
3k BIKE
every 3' perform:
6+6 mt 2KB FARMER CARRY @24/16 kg
time cap 36'

WOD :: 20.03.2021

INDOOR CLASS

ADVANCED

EMOM 20'

1st: 30 DOUBLE UNDER
2nd: 10 PUSH UP
3rd: 3 REVERSE WALL CLIMB
4th: 30 SIT UP
5th: REST

INTERMEDIATE

EMOM 20'

1st: 20 DOUBLE UNDER
2nd: 8 PUSH UP
3rd: 2 REVERSE WALL CLIMB
4th: 25 SIT UP
5th: REST

BEGINNER

EMOM 20'

1st: 30 SINGLE UNDER
2nd: 6 PUSH UP
3rd: 1 REVERSE WALL CLIMB
4th: 20 SIT UP
5th: REST

WOD :: 19.03.2021

2021 CrossFit® Open

FOR TIME

10-20-30-40-50 ALT DB SNATCH
15 BURPEES BOX JUMP OVER

time cap 20'

ADVANCED: @22,5/15 kg

INTERMEDIATE: @20/12,5 kg

BEGINNER: @17,5/10 kg
 

WOD :: 18.03.2021

INDOOR CLASS

ADVANCED

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
20 BMU
40 HPC @60/40 kg
50 PJ @60/40 kg
60 FRONT SQUAT @60/40 kg
time cap 24'

INTERMEDIATE

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
20 PULL UP
40 HPC @40/25 kg
50 PJ @40/25 kg
60 FRONT SQUAT @40/25 kg
time cap 24'

BEGINNER

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
20 KIPPING SWING
40 DB HPC
50 DB PJ
60 DB GOBLET SQUAT
time cap 24'

WOD :: 17.03.2021

INDOOR CLASS

ADVANCED

FOR TIME

00:00 - 6:00
1k ROW
6:00 - 8:00
REST
8:00 - 14:00
1k SKIERG
14:00 - 16:00
REST
16:00 - 22:00
1k ROW
22:00 - 24:00
REST
24:00 - 30:00
1k SKIERG
bring your uptivo

INTERMEDIATE

FOR TIME

00:00 - 6:00
900mt ROW
6:00 - 8:00
REST
8:00 - 14:00
900mt SKIERG
14:00 - 16:00
REST
16:00 - 22:00
900mt ROW
22:00 - 24:00
REST
24:00 - 30:00
900mt SKIERG
bring your uptivo

BEGINNER

FOR TIME

00:00 - 6:00
800mt ROW
6:00 - 8:00
REST
8:00 - 14:00
800mt SKIERG
14:00 - 16:00
REST
16:00 - 22:00
800mt ROW
22:00 - 24:00
REST
24:00 - 30:00
800mt SKIERG
bring your uptivo

WOD :: 16.03.2021

INDOOR CLASS

ADVANCED

AMRAP 16'

200 mt RUN
12 BJO
6 HSPU
3 STONE BAG CLEAN @70/45 kg
1 LEGLESS ROPE CLIMB

INTERMEDIATE

AMRAP 16'

200 mt RUN
12 BJO
8 V-PUSH UP
6 SANDBAG BAG CLEAN @40/25 kg
1 ROPE CLIMB

BEGINNER

AMRAP 16'

200 mt RUN
6 BJO
6 V-PUSH UP
6 DB HANG POWER CLEAN
6 ROPE CLIMB FROM GROUND

WOD :: 15.03.2021

INDOOR CLASS

ADVANCED

E2MOM 20'

1st: 20/15 cal BIKE
2nd: 10 CTB
3rd: 30 AIR SQUAT
4th: 20 BURPEES HR
5th: 20 GHD SIT UP

INTERMEDIATE

E2MOM 20'

1st: 16/12 cal BIKE
2nd: 10 PULL UP
3rd: 24 AIR SQUAT
4th: 16 BURPEES HR
5th: 16 V-UP

BEGINNER

E2MOM 20'

1st: 12/9 cal BIKE
2nd: 10 KIPPING SWING
3rd: 16 AIR SQUAT
4th: 12 BURPEES HR
5th: 16 TUCK UP

WOD :: 14.03.2021

INDOOR TEAM CLASS

24 RND FOR TIME

TEAM OF 3 - I GO YOU GO X RND
time cap 30'

ADVANCED
4 MB CLEAN @12/9 kg
4 WB @12/9 kg
4 2DB DEVIL PRESS @22,5/15 kg
4 2DB BOX STEP OVER @22,5/15 kg
while A works,
B STONEBAG BEAR HUG HOLD @70/45 kg
C rest

INTERMEDIATE

4 MB CLEAN @9/6 kg
4 WB @9/6 kg
4 DB DEVIL PRESS @22,5/15 kg
4 DB BOX STEP OVER @22,5/15 kg
while A works,
B SANDBAG BEAR HUG HOLD @40/25 kg
C rest

BEGINNER

4 MB CLEAN @6/4 kg
4 WB @6/4 kg
4 DB DEVIL PRESS @15/8 kg
4 DB BOX STEP OVER @15/8 kg
while A works,
B DB GOBLET HOLD
C rest