WOD Explorer

3 ROUNDS FOR TIME 10/8 Pull-ups 4 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 8/6 Chest To Bar 6 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 6/4 Bar Muscle Ups 8 Meter Handstand Walk 4 Right Leg Pistols 4 Left Leg Pistols 8 Meter Handstand Walk

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (80kg/50kg) 30 Box Jump Overs 8 Shoulder to Overhead (80kg/50kg) 20 Toes To Bar 6 Clean and Jerk (80kg/50kg) 4 Rope Climbs

FOR TIME 30/20 Cal Echo Bike 40 Wall Balls (9kg/6kg) 10 Power Cleans (70kg/45kg) 30 Box Jump Overs 8 Shoulder to Overhead (70kg/45kg) 20 Toes To Bar 6 Clean and Jerk (70kg/45kg) 4 Rope Climbs

FOR TIME 24/16 Cal Echo Bike 30 Wall Balls (9kg/6kg) 10 Power Cleans (50kg/35kg) 25 Box Jump Overs 8 Shoulder to Overhead (50kg/35kg) 20 Toes To Bar 6 Clean and Jerk (50kg/35kg) 3 Rope Climbs

FOR TIME 9 Shuttle Run (10m + 10m) 30 Wall Balls (6kg/4kg) 10 Power Cleans (35kg/20kg) 25 Box Jump Overs 8 Shoulder to Overhead (35kg/20kg) 15 Toes To Bar 6 Clean and Jerk (35kg/20kg) 3 Rope Climbs (3.5m)

FOR TIME 15 Thrusters (60kg/40kg) 12 Bar Facing Burpee 9 Thrusters (60kg/40kg) 6 Bar Facing Burpee

FOR TIME 15 Thrusters (50kg/35kg) 12 Bar Facing Burpee 9 Thrusters (50kg/35kg) 6 Bar Facing Burpee

FOR TIME 15 Thrusters (40kg/30kg) 12 Bar Facing Burpee 9 Thrusters (40kg/30kg) 6 Bar Facing Burpee

FOR TIME 15 Thrusters (25kg/15kg) 12 Bar Facing Burpee 9 Thrusters (25kg/15kg) 6 Bar Facing Burpee

FOR TIME: 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 8 minute time cap Rx/ Masters 80-99: 60/40 kg worm Masters 100+ Synchro bodyweight walking lunges Worm squats and thrusters: same as Rx RULES Athletes must start and end on the start/finish mat. Athletes must drop the worm after each 4 metre section of lunges. All movements must meet the movement standards and be credited by the judge. If a team receives a no rep at any time during a 4 metre lunge section, the entire 4 metre must be repeated WORKOUT FLOW Athletes begin on the start/ finish mat. On "3,2,1 Go!" athletes move to the worm on the far side of the floor. Athletes complete 12 metres of worm lunges in 4 metre sections. After each 4 metre section the worm MUST be dropped. Athletes will turn around, return the worm to the shoulders and lunge back to the where they started. Athletes MUST NOT turn with the worm on the shoulders, or try to twist and face the other way with the worm off the floor. After the 12 metre lunge, athletes may move directly into 30 worm squats without dropping the worm. The worm must remain on the athletes' shoulders throughout the squats. Both athletes must carry the worm on the same shoulder side. All squats must be performed facing the spectator side. After the final squat, the worm must be dropped to the floor before returning to the shoulders for the next set of worm lunges. Athletes will then complete an 8 metre worm lunge in 4 metre sections following same worm lunge rules outlined above. After the 8 metre lunge, athletes may move directly into 30 worm thrusters without dropping the worm. Both athletes must keep the worm on the same shoulder for a rep to count. If the worm is on opposite shoulders, no reps will be credited until it is returned to the same side. After the last thruster, the worm must be dropped to the floor. Athletes will complete a final 4 metre worm lunge. Once complete, the worm must be dropped and both athletes sprint to the finish mat. The workout time stops when both athletes touch the mat. If team do not complete all reps in under 8 minutes, the score will be the total number of reps. MOVEMENT STANDARDS Worm lunges The worm must be lifted from the floor to the shoulders, with both athletes carrying the worm on the same shoulder side. At the start of each 4 metre section, both of the front athlete's feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of the trailing athlete pass OVER the line AND both athletes have hips and knees fully extended. A lunge rep is credited when: Both feet of the rear athlete have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension. Turning Between Sections After each 4 metre section, the worm must be dropped to the floor before athletes turn around and begin the next section. Athletes may not turn while the worm is on their shoulders. When athletes complete the final lunge section of a set, they may proceed directly to the next movement without dropping the worm, unless otherwise stated. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. The worm comes off either athlete's shoulder at any point during the movement. Athletes lunge with different legs. Any part of the front athlete's feet starts on or over the line. Both feet of the rear athlete do not pass completely over the target line. No-Rep Penalty If a no-rep is called at any point during a 4 metre lunge section, the team must return the worm to the start of that 4-metre section and repeat the section from the beginning. It is therefore highly recommended you don’t get no repped! Bodyweight walking lunges (Masters Rx 100+ or scaling option for all categories) Athletes will start standing side by side -  both feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended in synch, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of both athletes pass OVER the line AND both athletes have hips and knees fully extended at the same time.  A lunge rep is credited when: Both feet of both athletes have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension in synch Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.  Turning Between Sections After each 4 metre section, athletes will turn and lunge back. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. Athletes lunge with different legs. Any part of the feet starts on or over the line. The feet do not pass completely over the target line. Placing the non-working hand/ arm on the thigh or anywhere on the body Worm squats The worm must be taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the tops of the knees at the same time, before returning to full extension of knees and hips. This will repeat for the 30 reps. A squat clean is permitted for the first rep. A no rep will be given if: One or both athletes do not squat below parallel Athletes do not squat below parallel at the same time Both athletes do not finish the rep fully extended at the same time Worm thrusters The worm is taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the top of the knees. The rep finishes when the worm is pressed up and over to the opposite shoulder in one continous movement. A clean and press is not permitted. Once the worm is on the opposite shoulder athletes can begin the next rep - there is no requirement to reach full hip and knee extension between reps. No lock out of the elbows is required at any point. The last rep must be held on the shoulder until signalled by the judge that the rep is complete. A no rep will be given if: Either athlete does not squat below parallel, or they do not not reach parallel at the same time The worm ends up on a different shoulder for both athletes  There is a pause between the squat and the shoulder to overhead The worm is dropped before the rep is credited

PART A - For max. weight (6min) 1 Clean 1 Front Squat 1 Hang Clean - 1min Transition -  PART B - For Time (12min) 15/12cal Row 40-30-20-10 Dual DB Benchpress Male: 2 x 20kg Dumbbells Female: 2 x 12,5kg Dumbbells WORKOUT FLOW Das Workout startet mit dem Clean Complex.  Beide Athlet:innen müssen den Complex in den 6 Minuten abgeschlossen haben. Der Complex erfolgt unbroken. Es gibt keine max. Anzahl an Versuchen. Die Gewichte müssen innerhalb des Clips gesteckt werden. Beim Umbau darf geholfen werden. Der Complex wird bei Frauen mit Faktor 1,4 gewertet.  Danach gibt es 1 Minute Transition.  Es folgt Part B. Zum Start darf ein/e Athlet:in auf dem Rower sitzen. Nach den geruderten Kalorien müssen die angegebenen Reps Bankdrücken ausgeführt werden und so weiter. Nach den letzten Reps Bankdrücken müssen beide Athleten zu ihrer Startnummer am Ende ihres Feldes gelangen. Bei den Übungen muss nicht gewechselt werden, ABER bei jedem Wechsel (Row-Benchpress, Benchpress-Benchpress, Benchpress-Row) muss abgeklatscht werden.  MOVEMENT STANDARDS Clean Es wird ein Standard Clean oder Power Clean ausgeführt. Start vom Boden, Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Die Stange muss in einem Zug auf die Schulter befördert werden, z.B. Deadlift + Hang Clean ist nicht erlaubt. Front Squat Hantel liegt auf den Schultern, Hüfte muss unter Kniehöhe sinken. Oben ist eine vollständige Hüftstreckung erforderlich. Hang Clean Start aus der Hang-Position (oberhalb des Knies). Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Ein Hang Power Clean ist erlaubt. Row Die Displays müssen vor Beginn von den Athlet:innen auf null gestellt werden. Ein/e Athlet:in muss auf dem Rudergerät bleiben, bis die Kalorienzahl erreicht ist. Danach müssen die Griffe korrekt eingehängt werden.  DB Benchpress Die Übung startet im Liegen mit den Armen ausgestreckt. Die Hanteln werden nach unten geführt und müssen die vordere Schulter berühren. Beim Lockout müssen die Ellbogen gestreckt sein und die Hanteln müssen sich berühren. Beim Aufnehmen der Hanteln darf geholfen werden.  WORKOUT FLOW The workout starts with the Clean Complex. Both athletes must complete the complex within 6 minutes. The complex must be performed unbroken. There is no maximum number of attempts. The weights must be secured within the clip area. Assistance is allowed during weight changes. For women, the complex is scored with a 1.25 multiplier. This is followed by a 1-minute transition. Next is Part B. At the start, one athlete may sit on the rower. After completing the required calories on the rower, the prescribed reps of the bench press must be performed, and so on. After the final reps of the bench press, both athletes must return to their start number at the end of their lane. There is no requirement to switch athletes for each movement, BUT every time the athletes switch (Row-Bench Press, Bench Press-Bench Press, Bench Press-Row), they must high-five to tag each other in. MOVEMENT STANDARDS Clean A standard Clean or Power Clean is performed. The lift starts from the floor and finishes with full hip extension and elbows in front of the bar. The bar must be lifted to the shoulders in one continuous motion; for example, Deadlift + Hang Clean is not allowed. Front Squat The barbell rests on the shoulders. The hips must descend below knee level. Full hip extension is required at the top. Hang Clean Starts from the hang position (above the knee). The lift finishes with full hip extension and elbows in front of the bar. A Hang Power Clean is allowed. Row The monitors must be reset to zero by the athletes before starting. One athlete must remain seated on the rower until the required calorie count is reached. Afterward, the handles must be properly placed back in their holders. DB Bench Press The movement starts lying down with the arms extended. The dumbbells are lowered and must touch the front of the shoulders. At lockout, the elbows must be fully extended and the dumbbells must touch each other. Assistance is allowed when picking up the dumbbells.

For full Medley flow and scoing please click here   0-40 Endurance - Five Mile Straight For Time - 40 minute Time cap For Time: 1 Mile Row 1 Mile Run 1 Mile Row 1 Mile Run 1 Mile Row 40-50 Rest 50-55 Power - Downnhill For Time - 5 minute Time cap 21 Cal Echo Bike 15 Double DB Hang to Overhead @ 22.5/15kg x 2 9 Cal Echo Bike

Wod 1A For time 500/400m row Flow El atleta comienza sentado en el remo, a la cuenta atras 3,2,1 Go... el atleta rema 500/400 metros en el menor tiempo posible. Tras finalizar el remo, direcamente sin descanso realizar el recorrido de carrera de 3km. Wod 1A es el tiempo que ha realizado los 500/400 m remo. Wod 1B es el tiempo total desde que empezó el remo hasta finalizar la carrera. Flow The athlete starts seated at the oar. On the countdown 3, 2, 1, Go..., the athlete rows 500/400 meters in the shortest possible time. After completing the row, they immediately run the 3km course without rest. WOD 1A is the time taken to complete the 500/400m row. WOD 1B is the total time from the start of the row until the end of the run.

Wod 1A For time 500/400m row Flow El atleta comienza sentado en el remo, a la cuenta atras 3,2,1 Go... el atleta rema 500/400 metros en el menor tiempo posible. Tras finalizar el remo, direcamente sin descanso realizar el recorrido de carrera de 3km. Wod 1A es el tiempo que ha realizado los 500/400 m remo. Wod 1B es el tiempo total desde que empezó el remo hasta finalizar la carrera. Flow The athlete starts seated at the oar. On the countdown 3, 2, 1, Go..., the athlete rows 500/400 meters in the shortest possible time. After completing the row, they immediately run the 3km course without rest. WOD 1A is the time taken to complete the 500/400m row. WOD 1B is the total time from the start of the row until the end of the run.

For Time 3 Km urban race elite-Rx-35-40-45 Time 1A and 3km run 

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

WOD 3 For time 10´ time cap 2 RONDAS (1º ronda pareja 1 hombre-mujer/2º ronda pareja 2 hombre-hombre) 1º RONDA 1º pareja 36 cal row (20cal hombre/16cal mujer) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro Intermedio 80/50 Scaled 60/40 CAMBIO DE PAREJA 2º RONDA 2º pareja 40 cal row (20cal hombre/20cal hombre) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro (Mientras un atleta rema 20/16 cal, el otro debe hacer los 20 Line facing burpees) WOD 3 For time 10' time cap 2 ROUNDS (Round 1: Male-Female Pair 1 / Round 2: Male-Male Pair 2) ROUND 1 Pair 1: 36 cal row (20 cal male / 16 cal female) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized Intermediate 80/50 Scaled 60/40 PARTNER CHANGE ROUND 2 Pair 2: 40 cal row (20 cal male / 20 cal male) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized (While one athlete rows 20/16 cal, the other must do the 20 line-facing burpees)

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

WOD 6 FINAL INTER TEAMS For time  11´ time cap 18 worm thrusters 15 bar muscle ups synchro 15 worm thrusters 12 bar muscle ups synchro 12 worm thrusters 9 bar muscle ups synchro Buy out 12 metros worm lunge para llegar al final SCALED TEAMS For time  11´ time cap 18 worm thrusters 40 pull ups synchro 15 worm thrusters 30 pull ups synchro 12 worm thrusters 20 pull ups synchro Buy out 12 metros worm lunge para llegar al final

WOD 6 FINAL INTER TEAMS For time  11´ time cap 18 worm thrusters 15 bar muscle ups synchro 15 worm thrusters 12 bar muscle ups synchro 12 worm thrusters 9 bar muscle ups synchro Buy out 12 metros worm lunge para llegar al final SCALED TEAMS For time  11´ time cap 18 worm thrusters 40 pull ups synchro 15 worm thrusters 30 pull ups synchro 12 worm thrusters 20 pull ups synchro Buy out 12 metros worm lunge para llegar al final

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups