Médal of Honor

Time cap 8' : 

100 Burpees Pull ups 

synchro a 2 to share

Scale : Time cap 8' 

8 - 6 - 4 

Complex : 1 Hang clean + 1 Front squat + 1 Hang clean @70/45

H : Bar Muscle ups / F: Chest to bar 

RX : Time cap 8' 

8 - 6 - 4 

Complex : 1 Hang clean + 1 Front squat + 1 Hang clean @90/55

H : Ring Muscle ups / F: Bar Muscle ups

SCale : AMRAP 8' 

2 Devil Press @2x17.5/12.5

6m Doule DB Lunges(front rack)

4 HSPU (abmat F)

6m Doule DB Lunges (front rack)

RX : AMRAP 8' 

2 Devil Press @2x22.5/15

6m Doule DB Lunges (front rack)

4 HSPU (H : Deficit 2x20/ F : Def 1 x 20)

6m Doule DB Lunges (front rack)

Wod 7 : Floatter

Brancard 400m (100m each) 
+ Max Burpees Shuttle Run (7,5/7,5m) Synchro 4

All with Weigthed Vest 9/6kg

1rep = 1 burpees + 1 Aller Shuttle run

Wod 1 : Heroes Wod Badger

3 rounds for time (Tc : 24')

800m run (all together)

30 squat clean (synchro by 2)

30 Pull ups (synchro by 2)

Scale : 40/25 et pull ups to share

RX : 50/35

Wod 2 : Worm and rope Climb

RX : 3 rounds for time Tc 20'

12 Worm Squat (Synchro 4)

4 Seated Leg Less Rope climb

12 Worm Shoulder to Overhead (Synchro 4)

4 Seated Rope climb

24m Handstand Walk
 
 

Sc : 3 rounds for time Tc 20'

12 Worm Squat (Synchro 4)

4 Seated  Rope climb

12 Worm Shoulder to Overhead (Synchro 4)

4  Rope climb

12 wall Walk
 

Wod 3 : Crossfit Strasbourg Total TC 16'

8' : 

Partenaire A : 1RM Bench

Partenaire B : 1RM Back Squat

Then TC : 8'

PArtenaire C : 1RM Deadlift

Partenaire D : 1RM Power clean 

Wod 4 :

RX : AMRAP 3' / 1'OFF x 3 rounds

partner AB : 40 cal Echo + Max DU Heavy rope

Partner CD : 40 cal Row + Max Heavy rope Single Crossover

Score A : Pire temps cal Score

B : total DU et crossover

SC : AMRAP 3' / 1'OFF x 3 rounds

partner AB : 30 cal Echo + Max SU Heavy rope

Partner CD : 30 cal Row + Max SU Heavy rope 

Score A : Pire temps cal

Score B : total DU et crossover et SU

Wod 4 :

RX : AMRAP 3' / 1'OFF x 3 rounds

partner AB : 40 cal Echo + Max DU Heavy rope

Partner CD : 40 cal Row + Max Heavy rope Single Crossover

Score A : Pire temps cal Score

B : total DU et crossover

SC : AMRAP 3' / 1'OFF x 3 rounds

partner AB : 30 cal Echo + Max SU Heavy rope

Partner CD : 30 cal Row + Max SU Heavy rope 

Score A : Pire temps cal

Score B : total DU et crossover

Wod 5 : Sprint

RX : 

EMOM 6'

Athlètes A :

1min : 20/15 cal Ski

2min : Max Overhead Squat @40/30

Athlète B :

1min : 20/15 cal Bike

2min : Max Snatch @40/30

then : EMOM 6'

Athlète C

1min : 15/12 cal ski

2min : Max Overhead Squat @60/40

Athlète D

1min : 15/12 cal Bike

2min : Max Snatch @60/40

SCale : 

EMOM 6'

Athlètes A :

1min : 18/13 cal Ski

2min : Max Front Squat @40/30

Athlète B :

1min : 18/13 cal Bike

2min : Max Clean @40/30

then : EMOM 6'

Athlète C

1min : 13/10 cal ski

2min : Max Front Squat @60/40

Athlète D

1min : 13/10 cal Bike

2min : Max Clean @60/40

SCore = Total Barbell reps

Wod 6 : L'Armistice 14 - 18

RX : Time cap 14'

14 Toes to Bar (Synchro 4)
18 Double Db Step up over (Synchro 4)
14 Chest to bar (Synchro 2)
18 Burpees Box jump over (Synchro 4)
14 Bar Muscle ups (To share)
18 Burpees Box jump over (Synchro 4)
14 Chest to bar (Synchro 2)
18 Double Db step up over (Synchro 4)
14 Toes to Bar (Synchro 4)

SC : Time cap 14'

14 Knee raises (Synchro 4)
18 Double Db Step up over (Synchro 4)
14 Pull ups (Synchro 2)
18 Burpees Box jump over (Synchro 4)
14 CHest to bar (To share)
18 Burpees Box jump over (Synchro 4)
14 Pull ups (Synchro 2)
18 Double Db step up over (Synchro 4)
14 KNee raises (Synchro 4)