Southern Warriors | sport competition in Puglia

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WOD DEMO

WOD AND CATEGORIES

Workout Southern Warriors Qualifier 017

RX 22-34

3’ AMRAP of

3 Bar Muscle Ups
6 Thruster @60/40 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @70/60 cm
10 Deadlift @140/90 kg
20 Box Jump Over @70/60 cm
30 Toes to Bar

RX MASTER 35-39

3’ AMRAP of

3 Bar Muscle Ups
6 Thruster @60/40 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @70/60 cm
10 Deadlift @140/90 kg
20 Box Jump Over @70/60 cm
30 Toes to Bar

RX MASTER 40-44

3’ AMRAP of

3 Bar Muscle Ups / Chest to bar pull up
6 Thruster @60/40 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @70/60 cm
10 Deadlift @140/90 kg
20 Box Jump Over @70/60 cm
30 Toes to Bar

RX MASTER 45-49

3’ AMRAP of

3 Chest to bar pull up
6 Thruster @50/35 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @60/50 cm
10 Deadlift @120/70 kg
20 Box Jump Over @60/50 cm
30 Toes to Bar

RX MASTER +50

3’ AMRAP of

3 Chest to bar pull up
6 Thruster @50/35 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @60/50 cm
10 Deadlift @120/70 kg
20 Box Jump Over @60/50 cm
30 Toes to Bar

OPEN 22-34

3’ AMRAP of

3 Chest to bar pull up
6 Thruster @50/35 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @60/50 cm
10 Deadlift @120/70 kg
20 Box Jump Over @60/50 cm
30 Toes to Bar

OPEN MASTER 35-39

3’ AMRAP of

3 Chest to bar pull up
6 Thruster @50/35 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @60/50 cm
10 Deadlift @120/70 kg
20 Box Jump Over @60/50 cm
30 Toes to Bar

OPEN MASTER 40-44

3’ AMRAP of

3 Chest to bar pull up
6 Thruster @40/25 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @60/50 cm
10 Deadlift @100/50 kg
20 Box Jump Over @60/50 cm
30 Toes to Bar

OPEN MASTER +45

3’ AMRAP of

3 Chest to bar pull up
6 Thruster @40/25 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @60/50 cm
10 Deadlift @100/50 kg
20 Box Jump Over @60/50 cm
30 Toes to Bar

OPEN JUNIOR 18-21

3’ AMRAP of

3 Bar Muscle Ups / chest to bar pull up
6 Thruster @50/35 kg
9 Bar Facing Burpees

2’REST

5’ to find

3RM Overhead Squat from the ground

2’REST

for time (8’time cap)

30 Toes to Bar
20 Box Jump Over @70/60 cm
10 Deadlift @130/80 kg
20 Box Jump Over @70/60 cm
30 Toes to Bar

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