WOD 1

For time :
Buy in : 30 Toes To Bar

21-15-9
Hang power clean @50/30kg
Lateral Burpees over bar

Cash Out: 1 LAP RUN

Time cap :8mins

WOD 2:

For time:
30 Deadlifts @80/50kg
30 jump squat
20 Deadlift @80/50kg
20 Jump squat
10 Deadlift @80/50kg
10 Jump squat
Time cap :8mins

WOD 3 :

3 rounds for time of: (time cap10mins)
20 snatch @40/30kg
20 double unders
20 overhead walking lunges
Time cap :10mins

DAY 2:

WOD 4

Snatch LADDER
SCALED&masters 40-44,45+
Men: 45/50/55/60/65/70/75/80/85/90
Women: 25/30/35/40/45/50/55/60/65/70
That wod for masters 40-44,45+ IS WOD NUMBER 3

Wod 3

Elite &master 35-39,

Men : 60/65/70/75/80/85/90/95/100/105
Women: 35/40/45/50/55/60/65/70/75/80

Elite &masters 35-39,40-44

DAY 1 :

WOD 1:

Complete as many rounds and reps as possible of the following ladder in 7mins
1 ground to overhead @60/40kg (masters 45+@50/30kg)
1 pull up
2 Ground to overhead
2 pull ups
3/3,4/4 etc.

Wod 2:

4 rounds for time : (time cap 10mins)
10 Deadlift @120/80kg (masters 45+ @90/60kg)
12 burpees over bar
30 unbroken Double unders

Day 2 :

Wod 3 : Snatch ladder

WOD 4 :

(only elite and masters men 35-39)
For time : (time cap 8mins)
12-9-6
front squat @80/50kg
Bar muscle ups
1 lap run

Elite women & masters women 35-39
FOR TIME :
12/9/6 Front squat @50kg
9/7/5 bar muscle ups
1 lap run
Time cap: 8mins
(Masters 40-44,45+ will not compete at workout 4)

Pre finals WOD 5

FOR TIME : (time cap : 10mins)
5 L – seated Legless Rope Climb ( elite women &masters women 35-39 legless rope climb)( masters 40-44 Rope climb )
5 hanstand hurdle
10 pistols
4 L – seated Legless Rope Climb
4 hanstand hurdle
10 pistols
3 L – seated Legless Rope Climb
3 hanstand hurdle
10 pistols
2 L – seated Legless Rope Climb
2 hanstand hurdle
10 pistols
1 L – seated Legless Rope Climb
1 hanstand hurdle
10 pistols
For men elite and masters men 35-39 is only L seated.

Masters 45+ WOD 5 :

5 Rounds For time :
2 Rope Climbs
10 Toes to Bar
24 Double unders
(time cap 10mins )

FINALS :

TBA

Bonne chance à tous !

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