WOD 1
Individual Male, Female, Master Male and Master Female
8’ AMRAP
15 Burpees Over The Bar
15 Thrusters
R1: 40/30Kg
R2: 50/35Kg
R3: 60/40Kg
R4: 70/45Kg (Max Reps)
SCORE: Total of Repetitions
WARNING: It’s only allowed to use one barbell.
Teams
Running Clock
For Time:
Mixed Pair 1 (Male/Female)
10 Burpees Over Bar
10 Thrusters 50/35Kg
3 alternating rounds each athlete
Followed by:
Mixed Pair 2 (Male/Female)
10 Burpees Over Bar
10 Thrusters 50/35Kg
3 alternating rounds each athlete
SCORE: Final Time (Each No Rep = 10’’ Penalty)
WARNING 1: It’s only allowed to participate 4 athletes in this wod (2 male e 2
female)
WARNING 2: Two barbells are allowed (Properly identified);
Movement Standards
Burpees over the bar:
The athlete must touch the floor with the chest and thighs, standing up and
jumping with both feet over the bar and landing on the other side again with
both feet.
Thruster:
The movement begins with the barbell on the floor; The athlete must put the bar
on shoulders (front rack) and perform a squat (hip crease bellow knee cap)
followed by a full extension of the hip and knees and press the bar till it reaches
the frontal plane with a fully lock out position; A Squat Clean can be performed
to start the movement.
WARNING 1: The shooting angle must allow seeing all movement standards.
WARNING 2: Mandatory use of springs