RANDY KEITH ORTON (FOR TIME) - Début : 20h04 - (Durée : 23 minute(s))
For Time : Time Cap 30min
2400m ROW TOTAL*
*Every 600m : 15/12/9/6 WORM SQUAT
RUN HILL TO THE FLOOR 1
21 – 18 – 15 – 12 – 9 *
CHEST TO BAR SYNCHRO
BURPEES FACING OVER THE PARALLETTE SYNCHRO
*45 DOUBLE KB/DB HANG CLEAN AND JERK SYNCHRO (TO SHARE OUT WHEN YOU WANT)
Kettlebell @2x24 kg
Dumbell @2x22.5 kg
EN Y (AMRAP) - Début : 10h24 - (Durée : 15 minute(s))
AMRAP 9’ :
P1 : 10 CAL ECHO BIKE
P2 : 10 SNATCH @45 Kg
P1 : 12 HSPU
P2 : 10 CAL ECHO BIKE
P1 : 10 SNATCH @45 Kg
P2 : 12 HSPU
ETC…Until The End of 9’
STRONG LIKE LASHA (MAX WEIGHT) - Début : 10h24 - (Durée : 15 minute(s))
FROM 9’ TO 15’ :
1 RM SQUAT SNATCH (For Each Partner)
ROPE LAP DANCE (MAX REP) - Début : 13h50 - (Durée : 16 minute(s))
AMRAP 16’ (Every 2’ x 8)* :
0 - 2’ :
Partner 1 : 300m RUN (With Partner’s 2 Rope)
Partner 2 : 10 Pistol Squat (D) + 5 Sandbag On Shoulder + 10 Pistol Squat (G)
ITRT : AMRAP DU (Partner 2 Only) [Partner 1 Sandbag Hold]
2’ – 4’ :
Partner 2 : 300m RUN (With Partner’s 1 Rope)
Partner 1 : 10 Pistol Squat (D) + 5 Sandbag On Shoulder + 10 Pistol Squat (G)
ITRT : AMRAP DU (Partner 1 Only) [Partner 2 Sandbag Hold]
*SWITCH EACH ROUND
Sandbag @70 kg
THRUSTER YOUR GYMNASTIC (FOR TIME) - Début : 17h52 - (Durée : 15 minute(s))
For Time : Time Cap 15min
4 ROUNDS OF :
18 Thrusters Total @43 kg
12 Toes To Bar Synchro
3 ROUNDS OF :
15 Thrusters Total @50 kg
9 Bar MU Synchro
2 ROUNDS OF :
12 Thrusters Total @60 kg
6 Pull Over Total
NATARE IN LEMOVICAS (FOR TIME) - Début : 08h40 - (Durée : 21 minute(s))
For Time : Time Cap 21min
40 PLATE GROUND TO OVERHEAD SYNCHRO @2
50m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @2
150m SWIM TOGETHER
40 PLATE GROUND TO OVERHEAD SYNCHRO @2
250m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @2
50m SWIM TOGETHER
Plate @15kg & 20kg For Men
ONE MORE PLEASE (AMRAP) - Début : 12h00 - (Durée : 12 minute(s))
AMRAP 12’ (YOU GO I GO) :*
2 FACING BURPEES BOX JUMP OVER
4 KETTLEBELL SNATCH
6 WALL BALL SHOT
*Add 1 Burpee, 1 KB Snatch & 1 Wall Ball After Each Round
Medball @9 kg For Men & 6 kg For Women
Kettlebell @24 kg For Men & 16 kg For Women
THE FINAL 2K23 : CATCH & RUN (FOR TIME) - Début : 15h00 - (Durée : 13 minute(s))
For Time : Time Cap 13min
8 x 8m Sled Rope Pull Ping Pong @110 Kg
16 Ring MU Total
8 Shuttle Run Synchro
6 x 8m Sled Rope Pull Ping Pong @110 Kg
16 Ring MU Total
6 Shuttle Run Synchro
4 x 8m Sled Rope Pull Ping Pong @110 Kg
16 Ring MU Total
4 Shuttle Run Synchro
2 x 8m Sled Rope Pull Ping Pong @110 Kg
2 Shuttle Run Synchro
RANDY KEITH ORTON (FOR TIME) - Début : 17h46 - (Durée : 23 minute(s))
For Time : Time Cap 30min
2000m ROW TOTAL*
*Every 500m : 15/12/9/6 SYNCHRONIZED BARBELL GOBLET SQUAT
RUN HILL TO THE FLOOR 1
18 – 15 – 12 – 9 – 6 *
PULL UP SYNCHRO
BURPEES FACING OVER THE PARALLETTE SYNCHRO
*45 DOUBLE DB HANG CLEAN AND JERK SYNCHRO (TO SHARE OUT WHEN YOU WANT)
Barbell @50 Kg
Kettlebell @2x16 Kg for Male 1
Dumbell @2x15 Kg for Male 2
ROPE LAP DANCE (MAX REP) - Début : 12h50 - (Durée : 16 minute(s))
AMRAP 16’ (Every 2’ x 8)* :
0 - 2’ :
Partner 1 : 300m RUN (With Partner’s 2 Rope)
Partner 2 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)
ITRT : AMRAP SU (Partner 2 Only) [Partner 1 D-BALL Hold]
2’ – 4’ :
Partner 2 : 300m RUN (With Partner’s 1 Rope)
Partner 1 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)
ITRT : AMRAP SU (Partner 1 Only) [Partner 2 D-BALL Hold]
ETC…
*SWITCH EACH ROUND
D-BALL @50/30 kg
Dumbell @22.5 Kg for the Men & 15 kg for the Women
EN Y (AMRAP) - Début : 08h36 - (Durée : 15 minute(s))
AMRAP 9’ :
P1 : 8 CAL ECHO BIKE
P2 : 8 SNATCH*
P1 : 3 WALL WALK
P2 : 8 CAL ECHO BIKE
P1 : 8 SNATCH
P2 : 3 WALL WALK
ETC…Until The End of 9’
*Snatch @35 Kg
STRONG LIKE LASHA (MAX WEIGHT) - Début : 08h36 - (Durée : 15 minute(s))
FROM 9’ TO 15’ :
3 RM SNATCH Touch & Go (For Each Partner)
THRUSTER YOUR GYMNASTIC (FOR TIME) - Début : 15h58 - (Durée : 15 minute(s))
For Time : Time Cap 15min
3 ROUNDS OF :
18 Thrusters Total @30/20
18 Knee Raises Synchro
18 Parallette Push Up Total
3 ROUNDS OF :
15 Thrusters Total @35/25
15 Knee Raises Synchro
15 Parallette Push Up Total
2 ROUNDS OF :
12 Thrusters Total @40/30
12 Knee Raises Synchro
12 Parallette Push Up Total
NATARE IN LEMOVICAS (FOR TIME) - Début : 07h25 - (Durée : 21 minute(s))
For Time : Time Cap 21min
30 PLATE GROUND TO OVERHEAD SYNCHRO @2
50m SWIM TOGETHTER
20 PLATE HUG SQUAT SYNCHRO @2
150m SWIM TOGETHER
30 PLATE GROUND TO OVERHEAD SYNCHRO @2
250m SWIM TOGETHTER
Plate @15kg et 20 kg For Men
ONE MORE PLEASE (AMRAP) - Début : 14h00 - (Durée : 12 minute(s))
AMRAP 12’ (YOU GO I GO) :
6 FACING BURPEES BOX JUMP OVER
8 KETTLEBELL SNATCH
10 WALL BALL SHOT
Medball @9 kg For Men & 6 kg For Women
Kettlebell @16 kg For Men & 12 kg For Women
RANDY KEITH ORTON (FOR TIME) - Début : 18h55 - (Durée : 23 minute(s))
For Time : Time Cap 30min
2000m ROW TOTAL*
*Every 500m : 12/10/8/6 WORM SQUAT
RUN HILL TO THE FLOOR 1
21 – 18 – 15 – 12 – 9 *
CHEST TO BAR SYNCHRO
BURPEES FACING OVER THE PARALLETTE SYNCHRO
*45 DOUBLE KB/DB HANG CLEAN AND JERK SYNCHRO (TO SHARE OUT WHEN YOU WANT)
Kettlebell @2x24 Kg For The Man
Dumbell @2x15 Kg For The Woman
EN Y (AMRAP) - Début : 09h30 - (Durée : 15 minute(s))
AMRAP 9’ :
P1 : 10/7 CAL ECHO BIKE
P2 : 10/8 SNATCH @45/35 Kg
P1 : 12 HSPU
P2 : 10/7 CAL ECHO BIKE
P1 : 10/8 SNATCH @45/35 Kg
P2 : 12 HSPU
ETC…Until The End of 9’
STRONG LIKE LASHA (MAX WEIGHT) - Début : 09h30 - (Durée : 15 minute(s))
FROM 9’ TO 15’ :
1 RM SQUAT SNATCH (For Each Partner)
ROPE LAP DANCE 23 (MAX REP) - Début : 12h50 - (Durée : 16 minute(s))
AMRAP 16’ (Every 2’ x 8)* :
0 - 2’ :
Partner 1 : 300m RUN (With Partner’s 2 Rope)
Partner 2 : 10 Pistol Squat (D) + 5 Sandbag/D-Ball On Shoulder + 10 Pistol Squat (G)
ITRT : AMRAP DU (Partner 2 Only) [Partner 1 Sandbag/D-Ball Hold]
2’ – 4’ :
Partner 2 : 300m RUN (With Partner’s 1 Rope)
Partner 1 : 10 Pistol Squat (D) + 5 Sandbag/D-Ball On Shoulder + 10 Pistol Squat (G)
ITRT : AMRAP DU (Partner 1 Only) [Partner 2 Sandbag/D-Ball Hold]
*SWITCH EACH ROUND
Sandbag @70 kg for Men
D-Ball @30 kg for Women
THRUSTER YOUR GYMNASTIC (FOR TIME) - Début : 16h55 - (Durée : 15 minute(s))
For Time : Time Cap 15min
4 ROUNDS OF :
18 Thrusters Total @43/30kg
12 Toes To Bar Synchro
3 ROUNDS OF :
15 Thrusters Total @50/35 kg
9 Bar MU Synchro
2 ROUNDS OF :
12 Thrusters Total @60/40 kg
6 Pull Over Total
NATARE IN LEMOVICAS. (FOR TIME) - Début : 07h25 - (Durée : 21 minute(s))
For Time : Time Cap 21min
40 PLATE GROUND TO OVERHEAD SYNCHRO @2
50m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @2
150m SWIM TOGETHER
40 PLATE GROUND TO OVERHEAD SYNCHRO @2
250m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @2
50m SWIM TOGETHER
Plate @15kg For Men and 10kg For Women
ONE MORE PLEASE (AMRAP) - Début : 10h45 - (Durée : 12 minute(s))
AMRAP 12’ (YOU GO I GO) :*
2 FACING BURPEES BOX JUMP OVER
4 KETTLEBELL SNATCH
6 WALL BALL SHOT
*Add 1 Burpee, 1 KB Snatch & 1 Wall Ball After Each Round
Medball @9 kg For Men & 6 kg For Women
Kettlebell @24 kg For Men & 16 kg For Women
THE FINAL 2K23 : CATCH & RUN (FOR TIME) - Début : 15h00 - (Durée : 13 minute(s))
For Time : Time Cap 13min
8 x 8m Sled Rope Pull Ping Pong @80/110 Kg
14 Ring MU Total
8 Shuttle Run Synchro
6 x 8m Sled Rope Pull Ping Pong @80/110 Kg
14 Ring MU Total
6 Shuttle Run Synchro
4 x 8m Sled Rope Pull Ping Pong @80/110 Kg
14 Ring MU Total
4 Shuttle Run Synchro
2 x 8m Sled Rope Pull Ping Pong @80/110 Kg
2 Shuttle Run Synchro
RANDY KEITH ORTON (FOR TIME) - Début : 17h23 - (Durée : 23 minute(s))
For Time : Time Cap 30min
1600m ROW TOTAL*
*Every 400m : 15/12/9/6 SYNCHRONIZED BARBELL GOBLET SQUAT
RUN HILL TO THE FLOOR 1
15 – 12 – 9 – 6 – 3 *
PULL UP SYNCHRO
BURPEES FACING OVER THE PARALLETTE SYNCHRO
*45 DOUBLE DB HANG CLEAN AND JERK SYNCHRO (TO SHARE OUT WHEN YOU WANT)
Barbell @50/35 Kg
Kettlebell @2x16 Kg for the Man
Dumbell @2x10 Kg for the Woman
ROPE LAP DANCE (MAX REP) - Début : 12h30 - (Durée : 16 minute(s))
AMRAP 16’ (Every 2’ x 8)* :
0 - 2’ :
Partner 1 : 300m RUN (With Partner’s 2 Rope)
Partner 2 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)
ITRT : AMRAP SU (Partner 2 Only) [Partner 1 D-BALL Hold]
2’ – 4’ :
Partner 2 : 300m RUN (With Partner’s 1 Rope)
Partner 1 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)
ITRT : AMRAP SU (Partner 1 Only) [Partner 2 D-BALL Hold]
ETC…
*SWITCH EACH ROUND
D-BALL @50/30 kg
Dumbell @22.5 Kg for the Men & 15 kg for the Women
EN Y (AMRAP) - Début : 08h18 - (Durée : 15 minute(s))
AMRAP 9’ :
P1 : 8/6 CAL ECHO BIKE
P2 : 8 SNATCH*
P1 : 3 WALL WALK
P2 : 8/6 CAL ECHO BIKE
P1 : 8 SNATCH
P2 : 3 WALL WALK
ETC…Until The End of 9’
*Snatch @35/25 Kg
STRONG LIKE LASHA (MAX WEIGHT) - Début : 08h18 - (Durée : 15 minute(s))
FROM 9’ TO 15’ :
3 RM SNATCH Touch & Go (For Each Partner)
THRUSTER YOUR GYMNASTIC (FOR TIME) - Début : 15h39 - (Durée : 15 minute(s))
For Time : Time Cap 15min
3 ROUNDS OF :
18 Thrusters Total @30/20
18 Knee Raises Synchro
18 Parallette Push Up Total
3 ROUNDS OF :
15 Thrusters Total @35/25
15 Knee Raises Synchro
15 Parallette Push Up Total
2 ROUNDS OF :
12 Thrusters Total @40/30
12 Knee Raises Synchro
12 Parallette Push Up Total
NATARE IN LEMOVICAS (FOR TIME) - Début : 07h00 - (Durée : 21 minute(s))
For Time : Time Cap 21min
30 PLATE GROUND TO OVERHEAD SYNCHRO @2
50m SWIM TOGETHTER
20 PLATE HUG SQUAT SYNCHRO @2
150m SWIM TOGETHER
30 PLATE GROUND TO OVERHEAD SYNCHRO @2
250m SWIM TOGETHTER
Plate @15kg et 20 kg For Men and 10kg For Women
ONE MORE PLEASE (AMRAP) - Début : 13h45 - (Durée : 12 minute(s))
AMRAP 12’ (YOU GO I GO) :
6 FACING BURPEES BOX JUMP OVER
8 KETTLEBELL SNATCH
10 WALL BALL SHOT
Medball @9 kg For Men & 6 kg For Women
Kettlebell @16 kg For Men & 12 kg For Women
RANDY KEITH ORTON (FOR TIME) - Début : 18h09 - (Durée : 23 minute(s))
For Time : Time Cap 30min
2000m ROW TOTAL*
*Every 500m : 10/8/6/4 WORM SQUAT
RUN HILL TO THE FLOOR 1
21 – 18 – 15 – 12 – 9 *
CHEST TO BAR SYNCHRO
BURPEES FACING OVER THE PARALLETTE SYNCHRO
*45 DOUBLE KB/DB HANG CLEAN AND JERK SYNCHRO (TO SHARE OUT WHEN YOU WANT)
Kettlebell @2x16 kg
Dumbell @2x15 kg
EN Y. (AMRAP) - Début : 08h54 - (Durée : 15 minute(s))
AMRAP 9’ :
P1 : 7 CAL ECHO BIKE
P2 : 8 SNATCH @35 Kg
P1 : 12 HSPU
P2 : 7 CAL ECHO BIKE
P1 : 8 SNATCH @35 Kg
P2 : 12 HSPU
ETC…Until The End of 9’
STRONG LIKE LASHA (MAX WEIGHT) - Début : 08h54 - (Durée : 15 minute(s))
FROM 9’ TO 15’ :
1 RM SQUAT SNATCH (For Each Partner)
ROPE LAP DANCE (MAX REP) - Début : 13h30 - (Durée : 16 minute(s))
AMRAP 16’ (Every 2’ x 8)* :
0 - 2’ :
Partner 1 : 300m RUN (With Partner’s 2 Rope)
Partner 2 : 10 Pistol Squat (D) + 5 D-Ball On Shoulder + 10 Pistol Squat (G)
ITRT : AMRAP DU (Partner 2 Only) [Partner 1 D-Ball Hold]
2’ – 4’ :
Partner 2 : 300m RUN (With Partner’s 1 Rope)
Partner 1 : 10 Pistol Squat (D) + 5 D-Ball On Shoulder + 10 Pistol Squat (G)
ITRT : AMRAP DU (Partner 1 Only) [Partner 2 D-Ball Hold]
*SWITCH EACH ROUND
D-Ball @30 kg
THRUSTER YOUR GYMNASTIC. (FOR TIME) - Début : 16h17 - (Durée : 15 minute(s))
For Time : Time Cap 15min
4 ROUNDS OF :
18 Thrusters Total @30kg
12 Toes To Bar Synchro
3 ROUNDS OF :
15 Thrusters Total @35 kg
9 Bar MU Synchro
2 ROUNDS OF :
12 Thrusters Total @40 kg
6 Pull Over Total
NATARE IN LEMOVICAS (FOR TIME) - Début : 08h15 - (Durée : 21 minute(s))
For Time : Time Cap 21min
40 PLATE GROUND TO OVERHEAD SYNCHRO @2
50m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @2
150m SWIM TOGETHER
40 PLATE GROUND TO OVERHEAD SYNCHRO @2
250m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @2
50m SWIM TOGETHER
Plate @10kg For Women
ONE MORE PLEASE. (AMRAP) - Début : 11h30 - (Durée : 12 minute(s))
AMRAP 12’ (YOU GO I GO) :*
2 FACING BURPEES BOX JUMP OVER
4 KETTLEBELL SNATCH
6 WALL BALL SHOT
*Add 1 Burpee, 1 KB Snatch & 1 Wall Ball After Each Round
Medball @9 kg For Men & 6 kg For Women
Kettlebell @24 kg For Men & 16 kg For Women
THE FINAL 2K23 : CATCH & RUN (FOR TIME) - Début : 15h00 - (Durée : 13 minute(s))
For Time : Time Cap 13min
8 x 8m Sled Rope Pull Ping Pong @80 Kg
12 Ring MU Total
8 Shuttle Run Synchro
6 x 8m Sled Rope Pull Ping Pong @80 Kg
12 Ring MU Total
6 Shuttle Run Synchro
4 x 8m Sled Rope Pull Ping Pong @80 Kg
12 Ring MU Total
4 Shuttle Run Synchro
2 x 8m Sled Rope Pull Ping Pong @80 Kg
2 Shuttle Run Synchro
RANDY KEITH ORTON (FOR TIME) - Début : 17h00 - (Durée : 23 minute(s))
For Time : Time Cap 30min
1600m ROW TOTAL*
*Every 400m : 15/12/9/6 SYNCHRONIZED BARBELL GOBLET SQUAT
RUN HILL TO THE FLOOR 1
15 – 12 – 9 – 6 – 3 *
PULL UP SYNCHRO
BURPEES FACING OVER THE PARALLETTE SYNCHRO
*45 DOUBLE DB/KB HANG CLEAN AND JERK SYNCHRO (TO SHARE OUT WHEN YOU WANT)
Barbell @35 Kg
Kettlebell @2x12 Kg
Dumbell @2x10 Kg
EN Y (AMRAP) - Début : 08h00 - (Durée : 15 minute(s))
AMRAP 9’ :
P1 : 6 CAL ECHO BIKE
P2 : 8 SNATCH*
P1 : 3 WALL WALK
P2 : 6 CAL ECHO BIKE
P1 : 8 SNATCH
P2 : 3 WALL WALK
ETC…Until The End of 9’
*Snatch @25 Kg
STRONG LIKE LASHA (MAX WEIGHT) - Début : 08h00 - (Durée : 15 minute(s))
FROM 9’ TO 15’ :
3 RM SNATCH Touch & Go (For Each Partner)
ROPE LAP DANCE (MAX REP) - Début : 12h30 - (Durée : 16 minute(s))
AMRAP 16’ (Every 2’ x 8)* :
0 - 2’ :
Partner 1 : 300m RUN (With Partner’s 2 Rope)
Partner 2 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)
ITRT : AMRAP SU (Partner 2 Only) [Partner 1 D-BALL Hold]
2’ – 4’ :
Partner 2 : 300m RUN (With Partner’s 1 Rope)
Partner 1 : 10 DB Lunges (D) + 6 D-BALL Bear Hug Lift + 10 DB Lunges (G)
ITRT : AMRAP SU (Partner 1 Only) [Partner 2 D-BALL Hold]
ETC…
*SWITCH EACH ROUND
D-BALL @30 kg
Dumbell @22.5 Kg for the Men & 15 kg for the Women
THRUSTER YOUR GYMNASTIC (FOR TIME) - Début : 15h20 - (Durée : 15 minute(s))
For Time : Time Cap 15min
3 ROUNDS OF :
18 Thrusters Total @30/20
18 Knee Raises Synchro
18 Parallette Push Up Total
3 ROUNDS OF :
15 Thrusters Total @35/25
15 Knee Raises Synchro
15 Parallette Push Up Total
2 ROUNDS OF :
12 Thrusters Total @40/30
12 Knee Raises Synchro
12 Parallette Push Up Total
NATARE IN LEMOVICAS (FOR TIME) - Début : 07h00 - (Durée : 21 minute(s))
For Time : Time Cap 21min
30 PLATE GROUND TO OVERHEAD SYNCHRO @2
50m SWIM TOGETHTER
20 PLATE HUG SQUAT SYNCHRO @2
150m SWIM TOGETHER
30 PLATE GROUND TO OVERHEAD SYNCHRO @2
250m SWIM TOGETHTER
Plate @10kg For Women
ONE MORE PLEASE (AMRAP) - Début : 13h30 - (Durée : 12 minute(s))
AMRAP 12’ (YOU GO I GO) :
6 FACING BURPEES BOX JUMP OVER
8 KETTLEBELL SNATCH
10 WALL BALL SHOT
Medball @9 kg For Men & 6 kg For Women
Kettlebell @16 kg For Men & 12 kg For Women
RANDY KEITH ORTON (FOR TIME) - Début : 21h36 - (Durée : 23 minute(s))
For Time : Time Cap 30min
2800m ROW TOTAL* [Partners Worm Hold]
*Every 700m : 15/12/9/6 WORM SQUAT
RUN HILL TO THE FLOOR 1
27 – 24 – 21 – 18 – 15 *
CHEST TO BAR SYNCHRO @2
21 – 18 – 15 – 12 – 9
BURPEES LATERAL OVER DB/KB SYNCHRO @3
*45 DOUBLE KB/DB HANG CLEAN AND JERK SYNCHRO @2 (TO SHARE OUT WHEN YOU WANT)
Kettlebell @2x24 Kg for Male 1
Dumbell @2x22.5 Kg for Male 2 & 2x15 Kg for the Woman
EN Y.. (AMRAP) - Début : 11h36 - (Durée : 15 minute(s))
AMRAP 9’ :
20 CAL ECHO BIKE TOTAL
30 HSPU TOTAL
20 SNATCH SYNCHRO* @2
*Snatch @45/35 Kg
STRONG LIKE LASHA (MAX WEIGHT) - Début : 11h36 - (Durée : 15 minute(s))
FROM 9’ TO 15’ :
PARTNER 1 : 1 RM SQUAT SNATCH
PARTNER 2 : 2 RM SQUAT SNATCH (Touch & Go)
PARTNER 3 : 3 RM SQUAT SNATCH (Touch & Go)
ROPE LAP DANCE (MAX REP) - Début : 14h30 - (Durée : 18 minute(s))
AMRAP 18’ (Every 6’ x 3) :
Partner 1 : 300m RUN
Partner 2 + Partner 3 : 14 Alternating Pistol Squat Synchro + 40 DU (Only P3)
Partner 2 : 300m RUN
Partner 1 + Partner 3 : 14 Alternating Pistol Squat Synchro + 40 DU (Only P2)
Partner 3 : 300m RUN
Partner 1 + Partner 2 : 14 Alternating Pistol Squat Synchro + 40 DU (Only P1)
ITRT : AMRAP WORM CLEAN AND JERK
THRUSTER YOUR GYMNASTIC (FOR TIME) - Début : 19h08 - (Durée : 15 minute(s))
For Time : Time Cap 15min
4 ROUNDS OF :
12 Worm Thrusters
18 Toes To Bar Synchro @2
3 ROUNDS OF :
15 Worm Thrusters
12 Bar MU Synchro @2
2 ROUNDS OF :
18 Worm Thrusters
6 Pull Over Total [Partners Worm Hold]
NATARE IN LEMOVICAS (FOR TIME) - Début : 09h30 - (Durée : 21 minute(s))
For Time : Time Cap 21min
40 PLATE GROUND TO OVERHEAD SYNCHRO @3
50m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @3
150m SWIM TOGETHER
40 PLATE GROUND TO OVERHEAD SYNCHRO @3
250m SWIM TOGETHTER
30 PLATE HUG SQUAT SYNCHRO @3
50m SWIM TOGETHER
Plate @15kg & 20kg For Men and 10kg For Women
ONE MORE PLEASE (AMRAP) - Début : 13h00 - (Durée : 12 minute(s))
AMRAP 12’:*
8 BURPEES BOX JUMP OVER SYNCHRO @2
10 KETTLEBELL SNATCH SYNCHRO @2
12 WALL BALL PING PONG @2
*Switch Partner Every Minute
Kettlebells @ 24 Kg For Men & 16 Kg For Women
Medball @9 Kg
THE FINAL 2K23 : CATCH & RUN (FOR TIME) - Début : 15h00 - (Durée : 13 minute(s))
F