SwissTeamChallenge.ch | Event 3 – WOD 3+4
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Event 3 – WOD 3+4

Wod3-FB
EVENT 3: WOD 3+4
24 min – Running clock

Wod 3: Amrap + Wod 4: For calories

 

WOD 3

180 Double Unders

60 DB Snatch

40 Handstand Push-ups

40 Toes to bar

 

30 synchro DB Box Step Over

60 Single arm DB Hang Clean + STOH

40 Strict Handstand Push-ups

40 Pull-ups

 

180 Double Unders

60 Single arm DB Devil Press

40m HS Walk

40 CTB Pull-ups

 

30 synchro DB Box Step Over

AMRAP in the remaining time:

30 Single arm DB Thruster

15 Bar Muscle Up

5 Unbroken Slalom HS Walk

 

 

WOD 4

Row for calories

 

Download Wod description, score sheets and standards
Wod3-REG
EVENT 3: WOD 3+4
24 min – Running clock

Wod 3: Amrap + Wod 4: For calories

 

WOD 3

120 Double Unders

60 DB Snatch

40 Handstand Push-ups*

40 Hanging knee raise

 

30 synchro DB Box Step Over

60 Single arm DB Hang Clean + STOH

40 Strict Handstand Push-ups*

40 Jumping Pull-ups

 

120 Double Unders

60 Single arm DB Devil Press

40 Pull-ups

20 Wall Walks – Regulars

 

30 synchro DB Box Step Over

AMRAP in the remaining time:

30 Single arm DB Thruster

15 CTB Pull-ups

25m HandStand Walk

 

* check standars for a scaled version of these movements

 

 

WOD 4

Row for calories

 

Download Wod description, score sheets and standards
Wod3-ROO
EVENT 3: WOD 3+4
24 min – Running clock

Wod 3: Amrap + Wod 4: For calories

 

WOD 3

120 Single Unders

50 DB Snatch

30 Handrelease Push-ups on knees

30 Hanging knee raise

 

30 synchro DB Box Step Over

50 Single arm DB Hang Clean + STOH

30 Handrelease Push-ups

30 Jumping Pull-ups

 

120 Single Unders

30 Single arm DB Devil Press

50m Bear Crawl

30 Jumping CTB Pull-ups

 

30 synchro DB Box Step Over

AMRAP in the remaining time:

20 Single arm DB Thruster

5 Wall Walks – Rookie

5 Pull-ups*

 

* check standars for a scaled version of these movements

 

 

WOD 4

Row for calories

 

Download Wod description, score sheets and standards