WOD Explorer

Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 500M Row (Concept2) 20 Box Step Over 50cm 20 Forward Lunges (ingen vikt) Flöde Atleten startar del B sittande på rodden och först när tiden startar får atleten nudda handtaget. Atleten genomför därefter 1000 meter rodd och flyttar sig sedan till boxen för att genomföra 20 box jump over. Atleten flyttar sig sedan till hantlarna och genomför 20 dumbbell forward lunges. När atleten gjort detta återvänder denne till rodden för att återigen genomföra 1000 meter rodd.Atleten har 25 minuter på sig att genomföra så många repetitioner som möjligt av rodd, box jump over och forward lunges. Utrustning Skivstång, rodd (Concept2), box och hantlar. Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Dumbbell Forward Lunges genomförs med hantlarna i händerna med raka armar längs sidorna, så kallad suitcase carry. Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas rodden med fördel bakifrån för att kunna se displayen, box jump over samt forward lunges från sidan för att kunna bedöma two foot take off i box jump samt knätouch och utlåsning i lunges.

5MIN AMRAP 4 Power Snatch 8 Box Jump over 1MIN Rest 3MIN AMRAP 16 alt. DB Snatches 8 DB Box Step up over (For Overall Reps) _________________ RX (16-44)                          RX (45+) 60/40kg                              45/30kg 22,5/15kg                            17,5/12,5 ________________________________________ SCALED (16-44)                SCALED (45+) Box Jump or                       Box Jump or Step Up over                       Step Up over 35/25kg                               30/20kg 15/10kg                               12,5/8kg

2-2-3 Intervall-Style 12/9 Echo Bike 10 Line Facing Burpees max Toes 2 Ring 2x 2 Minuten AMRAP , je mit 1 Min. Pause 1x 3 Minuten AMRAP Ziel: So viele Toes to Rings (T2R) wie möglich über alle drei Intervalle. Cap: 50 T2R insgesamt Tiebreak: Zeit, zu der die 50 T2R erreicht wurden

15 Minuten AMRAP: 20cal Row 20T2B 20 Box Jump Over

AMRAP 1 min (in each station) - Wall walks - Pull ups - BB turkish sit ups rest 30 sec between stations

3 Minute AMRAP  30 Toes To Bar  20 Pull Ups 10 Chest to Bar Pull Ups  rest 3 minutes  3 Minute Window 50 DUs  Max Squat Clean to Overhead  Weight: 135/95lbs (61/43kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row 

3 Minute AMRAP  45 Toes To Bar  30 Chest To Bar Pull Ups 15 Bar Muscle Ups  rest 3 minutes  3 Minute Window 100 DUs  Max Squat Clean to Overhead  Weight: 185/125lbs (83/56kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row 

06:00 AMRAP 5 Pull Over 00:15 Free Handstand Hold 00:15 Tuck L-Sit Hold

06:00 AMRAP 3 Pull Over 00:10 Free Handstand Hold 00:10 Tuck L-Sit Hold

"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working  Round 6: Max burpee box get overs - switch as desired Men: 80-89 22.5kg dumbbell 20 inch box Women: 80-89 15kg dumbbells 20 inch box 90-99 Men: 18 calories 17.5kg dumbbells Women: 14 calories 12.5kg dumbbells 100+ Men: 16 calories 15kg dumbbells Women: 12 calories 10kg dumbbell WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: allocated calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor.  Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs.  Athletes must start each rep with chest and thighs to the floor facing the box  It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.

AMRAP 12 MINUTES  8/10 Echo bike calories  3,6,9,12,15… etc  Power clean and jerk Synchro toes to bar Rx/ Masters 80-99 8/10 Echo bike calories 43/60 kg barbell Masters 100+ 8/10 calories 38/52 kg TTB split not synch Scaling option 5/8 calories 30/43 kg barbell Synchro knee raises RULES Each element must be completed and credited by the judge for the next movement to be unlocked. For example, the calories must be fully completed before the barbell can be touched to start the clean and jerks. All reps are to be credited by the judge, if a no rep is given, the rep must be repeated. WORKOUT FLOW Athletes will start on the start/finish mat. On “3,2,1 Go” athletes will make their way to the floor, one athlete will begin on the echo bike to complete the required number of calories. This number stays the same each round. Athletes can swap at any time, or not at all. After the echo bike is completed and credited by the judge, athletes can start working to complete the power clean and jerks. The number increases by three each round. This can be split as desired. The athlete not on the echo bike can be waiting by the barbell, but is not permitted to touch it until the calories are completed. Touch and go reps are permitted. After the power clean and jerks, athletes will move to the rig to complete the synchro toes to bar. This number increases by three each round. Athletes do not have to be on the same bar, but toes must touch the bar at the same time. Once completed, athletes will move back to the echo bike and continue, this time adding three reps to their power clean and jerks and toes to bar. Score is the total number of reps after 12 minutes. MOVEMENT STANDARDS Echo bike There is no minimum work requirement, one athlete could complete all the calories if desired. The machine must be reset to zero every round. Athletes must stay on the bike until the calories are credited complete. Athletes may switch as desired at any point. Power clean and jerk Barbell must start on the floor and be taken to the front rack position in one movement.  Any variation of shoulder to overhead is permitted, as long as the rep finishes with arms, hips and knees locked out, and the barbell above the head, not in front. Strict press, push press, push jerk, split jerk and squat jerk are all permitted. Athletes may touch and go, but not intentionally bounce the bar off the floor into the next rep Athletes can switch in and out at any point. A muscle clean is permitted but the athlete must not descend into a squat (ie hips below knees) during the power clean.. Synchro toes to bar Athletes must start hanging from the bar with arms fully extended. Both heels must pass behind the plain of the upright rig for the rep to begin. Athletes must touch both feet to the bar inside the hands at the same time. This must also be at the same time as your partner. If both athletes complete a rep but the synchro touch is missed, this will be given as a no rep.   MASTERS 100+  The same movement standards apply however the TTB are not synchro. Instead athletes will split the reps as they wish between them - one athlete can perform all the reps if desired.

"Down and Up" is: For weight: 0-6 minutes Athlete A 1 rep max front squat 6-12 minutes Athlete B 1 rep max deadlift Each partner must complete a different lift. Score is the combined weight of both lifts.

Wod 1A: Amrap 3 min: 3 "skills" 6 One arm Kettlebell Thrusters 20/12 kg. 3 "skills" 1 minuts pause. Wod 1B: Amrap 3 min: 3 "skills" 6 One arm Kettlebell Thrusters 20/12 kg. 3 "skills" 1 minuts pause. Wod 1C: Amrap 4 min. 3 "skills" 6 One arm Kettlebell Thrusters 20/12 30 DU's

 AMRAP x 15min 10 syn. BB Thruster (1 Barbell) 10m syn. BB OH Walking Lunges (1 Barbell) 10 syn. BB Thruster 10m syn.BB OH Walking Lunges 2 Pull Ups (add 2 each round) split as needed 4 Toes 2 Bar (add 2 each round) split as needed 6 Burpee Broad Jumps  MM: 30kg = 20kg Barbell + 5kg Plates MF: 25kg = 20kg Barbell + 2.5kg Plates FF: 20kg = 20kg Barbell WORKOUT FLOW Zu Beginn des Workouts stehen die Athlet:innen auf ihrem jeweiligen Startplatz. Mit dem Startsignal „3, 2, 1, Go“ begeben sich die Athlet:innen zur Langhantel und absolvieren die vorgegebene Anzahl Thruster. Danach dreht sich einer der Athlet:innen um und es werden die Lunges ausgeführt. Es wiederholen sich die Thruster und die Lunges. Danach begibt sich einer der Athlet:innen zur Klimmzugstange und absolviert Pull Ups und Toes 2 Bar. Dabei darf sich abgewechselt werden,  jedoch muss dafür bei der Startnummer abgeklatscht werden. Es muss kein Wechsel von T2B zu den Burpees erfolgen. Bei den Burpees muss der nicht arbeitende Athlet bei der Startnummer warten Nach den Burpees werden erneut Thruster ausgeführt.  Bei jedem Wechsel muss abgeklatscht werden. MOVEMENT STANDARDS Syn. BB Thruster Die Hantel muss jeweils am Sleeve gegriffen, werden und die Athlet:innen schauen sich an. Die Hantel muss sich beim Squat unter Augenhöhe befinden.  Die Athlet:innen müssen in eine tiefe Kniebeuge gehen und danach die Langhantel über Kopf drücken. Lockout ist mit gestreckten Knien, Hüfte und Ellbogen in einer Linie. Ein Jerk ist nicht erlaubt.  Synchron heißt die Athlet:innen müssen zeitgleich im Squat sitzen und zeitgleich den Lockout halten. Syn. BB OH Walking Lunges Die Hantel muss jeweils am Sleeve gegriffen werden und die Athlet:innen schauen in die selber Richtung. Die Athlet:innen machen zeitgleich einen Schritte nach vorne, dabei muss das hintere Knie den Boden berühren. Beim Aufstehen müssen beide Beine gestreckt stehen. Die Langhantel muss während des Ausfallschrittes über Kopf gehalten werden, dabei muss der Arm nicht vollständig gestreckt sein.  Synchron heißt die Athlet:innen müssen zeitlgeich den Boden mit dem Knie berühren und zeitgleich im Lockout stehen.  Pull Up Auszuführen ist ein Standard Pull Up. Strict oder Kipping. Butterfly ist nicht erlaubt. Das Kinn muss klar erkennnbar für den Judge über der Stange sein. Ein Untergriff ist erlaubt.  T2B Auszuführen ist ein Standard T2B. Die Füße müssen zeitgleich die Stange berühren. Beim Start der Bewegung müssen die Füße einmal hinter die vertikale Linie der Klimmzugstange gebracht werden Burpee Broad Jump Der Athlet muss sich mit den Händen hinter der vorgebenen Linie mit der Brust und den Oberschenkeln auf dem Boden ablegen. Es darf aufgestiegen oder -gesprungen werden. Danach muss von hinter der vorgegebenen Linie über die nächste Linie gesprungen werden. Ein Berühren der Linien führt zu einem No Rep.  WORKOUT FLOW At the start of the workout, the athletes stand at their respective starting positions. At the start signal “3, 2, 1, Go,” the athletes move to the barbell and complete the prescribed number of thrusters. Afterward, one of the athletes turns around, and the overhead walking lunges are performed. The thrusters and lunges are repeated. Then, one of the athletes moves to the pull-up bar to complete pull-ups and toes-to-bar. Athletes are allowed to switch, but they must tag each other in the barbell area. After the toes-to-bar, they must tag again before continuing with the burpees. After the burpees, thrusters are performed again. MOVEMENT STANDARDS Syn. BB Thruster The barbell must be gripped at the sleeve, and the athletes face each other. They must squat below parallel and then press the barbell overhead. Lockout is achieved when the knees, hips, and elbows are fully extended in a straight line. A jerk is not allowed. Synchronization means the athletes must be in the squat position at the same time and hold the lockout at the same time. Syn. BB OH Walking Lunges The barbell must be gripped at the sleeve, and the athletes face the same direction. They step forward simultaneously, ensuring the back knee touches the ground. Upon standing up, both legs must be fully extended. The barbell must be held overhead during the lunge, but the arms do not need to be fully extended. Synchronization means the athletes must touch the ground with their knees at the same time and achieve the lockout position at the same time. Pull-Up A standard pull-up must be performed, either strict or kipping. Butterfly pull-ups are not allowed. The chin must clearly pass above the bar for the judge to see. A supine (underhand) grip is allowed. Toes-to-Bar (T2B) A standard toes-to-bar must be performed. Both feet must touch the bar at the same time. At the start of each rep, the feet must pass behind the vertical plane of the pull-up bar. Burpee Broad Jump The athlete must place their hands behind the designated line and lower their chest and thighs to the ground. Stepping or jumping up is allowed. Afterward, the athlete must jump from behind the starting line to beyond the next line. Touching any of the lines results in a no rep.

PART A - For Time (30min) Trail Run PART B - AMRAP x 7min 3 syn. SB/ KB Cleans 5 syn. SB/ KB Squats unbroken Male Heavy: 30kg Sandbag  Light: 24kg Kettlebell Female Heavy: 20kg Sandbag Light: 16kg Kettlebell WORKOUT FLOW Nach dem Briefing müssen die Athleten zum Startpunkt für den Trail Run. Die Athlet:innen haben 30min Zeit, den Run zu absolvieren und zu ihrer SB/KB Station zu gelangen. Ab 30:00 startet das AMRAP und es werden synchron die Cleans ausgeführt. Ein/e Athlet:in muss das schwere Gewicht, der/die andere Athlet:in das leichte Gewicht nehmen. Darauf folgen synchron die Squats. Bei den fünf Squats darf nicht abgesetzt werden (unbroken).  Die Gewichte (heavy oder light) müssen vor dem Workout angegeben werden, während des Workouts dürfen die Gewichte nicht geändert werden. Die Athlet:innen dürfen das Gewicht nicht tauschen.   MOVEMENT STANDARDS Trail Run Es wird als Team gestartet. Beim Zieleinlauf wird die Zeit des langsameren Teampartners gewertet.  SB Clean Der Clean startet mit dem Sandsack am Boden. Während des Lifts dürfen die Arme zu keinem Zeitpunkt auf den Beinen aufgestützt werden. Im Lockout muss der Sandsack mit einem Arm kontrolliert werden, der andere Arm wird dabei vom Körper weggestreckt.  Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. KB Clean Der Clean startet mit der Kettlebell am Boden. Die KB darf nur mit einer Hand geführt werden. Ein Berühren des Körpers mit der freien Hand/Arm wird als NoRep gewertet. Beim Lockout muss die Kettlebell auf der Schulter aufliegen.  Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. Sandbag Squat Mit dem Sandsack im Bearhug oder auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie. Weder der Sandsack noch die Arme dürfen dabei die Beine berühren. Ein Ablegen der Unterarme auf dem Oberschenkel gilt als NoRep.  Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. Kettlebell Squat Mit der Kettlebell auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Goblet Squat ist erlaubt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie.  Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. WORKOUT FLOW After the briefing, athletes must proceed to the starting point for the trail run. The athletes have 30 minutes to complete the run and arrive at their SB/KB station. At 30:00, the AMRAP begins, and the cleans are performed synchronously. One athlete must lift the heavy weight, the other the light weight. This is followed by synchronous squats. The five squats must be performed unbroken (no resting allowed). The weights (heavy or light) must be declared before the workout; weights cannot be changed during the workout. Athletes are not allowed to swap weights. MOVEMENT STANDARDS Trail Run The team starts together. At the finish, the time of the slower teammate is recorded. SB Clean The clean starts with the sandbag on the ground. At no point during the lift may the arms rest on the legs. In the lockout, the sandbag must be controlled with one arm while the other arm is extended away from the body. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. KB Clean The clean starts with the kettlebell on the ground. The KB must be handled with only one hand. Touching the body with the free hand/arm results in a No Rep. In the lockout, the kettlebell must rest on the shoulder. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. Sandbag Squat With the sandbag in a bear hug or on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Neither the sandbag nor the arms may touch the legs. Resting the forearms on the thighs counts as a No Rep. Synchronous means the entire down-and-up movement as well as the lockout. Kettlebell Squat With the kettlebell on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Synchronous means the entire down-and-up movement as well as the lockout.

For full Medley flow and scoing please click here   0-5 Strength - Mountain For Max Volume - 5 Minute Time Cap Every 30s x 3 1 Bench Press Rest 2 Minutes Every 30s x 3 1 Hang Squat Clean 5-10 Rest 10-21 Skill - Raven AMRAP Eliminator - 11 Minute Time Cap 2:00 AMRAP: 50 Double Unders Max Distance HSW Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 75 Double Unders Max Bar Muscle Ups Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 100 Double Unders Max Handstand Pirouettes Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 125 Double Unders Max Bar Muscle Ups 21-30 Rest 30 - 39 Bodyweight - Shadow AMRAP - 9 Minutes 5/4 Rope Climbs (15ft) 25 Burpee Box Jump Overs @ 24/20" 39 - 50 Rest 50 - 68 Mixed - Winterfell For Time - 18 minute Time Cap 3 Rounds for Time: 50 Wallballs @ 9/6kg 30 Cal Ski 10 Power Snatch @ 6040kg

WOD 4 12´ Amrap 2 rope climb 16 double dumbbell step up over 60/50cm 8 sandbag/slamball clean 16 parallel facing burpees Elite Leglees rope climb Elite/Rx/Intermedio/Master 35/40/45 Double dumbbells 22,5/15kg Sandbag - slamball 68/40kg Escalados/Master 50/55/60 Double dumbbells 15/10 Slamball 50/30kg

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

AMRAP in 5 minutes 9 Handstand Push-Ups 6 Heavy Wall Walk 3 Snatches  ADVANCED 50 KG - HEAVY WALL WALK - NO CUSCINO INTERMEDIATE 40 KG - WALL WALK - CUSCINO NOVICE M  30KG - PUSH UP H.R - WALLWALK OPEN F  25KG- PUSH UP H.R - WALLWALK ROOKIE F  15KG- PUSH UP H.R - PARTIAL WALLWALK

Yeah, it's a lot of reps but you do it just for your own and every variation counts. Let's go for it. ☺️🙂

AMRAP 3min: Wall walk *1 Athlete working, 2 Athletes resting -- rest 30 seconds -- At 3:30 start with: 3 rounds for time: 12 Synchro Burpee to plate 9/9 Synchro One dumbell/kettlebell Thruster  9/9 Synchro One dumbell/kettlebell Snatch *one Athlete uses Kettlebell 24/16kg and 2 Athletes uses Dumbells 22.5/15kg