SwissTeamChallenge.ch | Event 3 – WOD 8+9
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Event 3 – WOD 8+9

WOD 8 (time cap 24 min) + 9 (amrap 24 min)

 

WOD 8, for Time:
45-36-27 reps of:

Handstand Push-Ups

DB Snatch 20/15kg

 

30-24-18 reps of:

KB Shoulder to Overhead  24/16kg

KB Overhead Walking Lunges

 

15-12-9 reps of:

Bar Muscle-Up

Squat Snatch 60/40kg

 

TIEBREAK TIME (don’t forget to write it down)

 

In the remaining time:

10 Box Jumps 76/61cm

10 Deadlift 120/80kg

10 Box Jumps 76/61cm

8 Deadlift 140/92.5kg

10 Box Jumps 76/61cm

6 Deadlift 160/105kg

10 Box Jumps 76/61cm

4 Deadlift 180/120kg

10 Box Jumps 76/61cm

2 Deadlift 200/135kg

 

WOD 9:

Row for kcal

 

WOD 8/9 Notes:

*WOD 8 + 9 happen simultaneously

*1 Rower, 1 Male and 1 female bar, 1 KB/DB each weight, a maximum of 1 Pull-up bar, 1 station for the HSPU (90x60cm), one male/female box each per Team

* Athletes start in standing position without touching any equipment

* no minimum work requirement per athlete

*only one Athlete is working at a time (and one on the rower)

*Teams can change bars any time they want

*Walking Lunges: 6m increments (1m=1rep)

*if you finish Wod 8 before the cap time, athletes can alternate on the rower until the 24 min mark.

 

WOD 9 Notes:

* no minimum requirement, athletes can switch as often as they want

* Only one person can be on the rower at a time. No rowing when not seated on the rower

 

Score of WOD 8: Time

Score of WOD 9: Total kcal

DOWNLOAD WOD DESCRIPTION AND STANDARDS
WOD 8 (time cap 24 min) + 9 (amrap 24 min)

 

WOD 8, for Time:
45-36-27 reps of:

Handrelease Push-Ups

DB Snatch 15/10kg

 

30-24-18 reps of:

KB Shoulder to Overhead  16/12kg

KB Front Rack Walking Lunges

 

15-12-9 reps of:

Pull-ups

Squat Snatch 30/20kg

 

TIEBREAK TIME (don’t forget to write it down)

 

In the remaining time:

10 Box Jumps 61/51cm

10 Deadlift 80/55kg

10 Box Jumps 61/51cm

8 Deadlift 92.5/62.5kg

10 Box Jumps 61/51cm

6 Deadlift 105/70kg

10 Box Jumps 61/51cm

4 Deadlift 120/80kg

10 Box Jumps 61/51cm

2 Deadlift 135/90kg

 

WOD 9:

Row for kcal

 

WOD 8 Notes:

*WOD 8 + 9 happen simultaneously

*1 Rower, 1 Male and 1 female bar, 1 KB/DB each weight, a maximum of 1 Pull-up bar, one male/female box each per Team

* Athletes start in standing position without touching any equipment

* no minimum work requirement per athlete

*only one Athlete is working at a time (and one on the rower)

*Teams can change bars any time they want

*Walking Lunges: 6m increments (1m=1rep)

*if you finish Wod 8 before the cap time, athletes can alternate on the rower until the 24 min mark.

 

WOD 9 Notes:

* no minimum requirement, athletes can switch as often as they want

* Only one person can be on the rower at a time. No rowing when not seated on the rower

 

Score of WOD 8: Time

Score of WOD 9: Total kcal

DOWNLOAD WOD DESCRIPTION AND STANDARDS