WOD Explorer

1 snatch 1 hang snatch 1 overhead squat

9 - 6 - 3 Deadlift 120/85kg Bar Muscle-up Open Deadlift 80/55kg Pull-up

“Detonator” 25.1 TEST: MIXED Part A - From 00:00 to 09:00 20-30-20 Toes through rings Alt. DB Snatches 15/8 kg  50 SU btw sets *Квалификация 25.1 за дивизия Scaled  се състои само от част А. Резултат • Крайното време за изпълнение. • Ако състезател не успее да изпълни всички повторения в указаното време, то за краен резултат се приема броят на завършените повторения (CAP+...).

RX: 3R: 1000m Row 12 synchro burpee over line (1m) 12 Synchro box jump (24/20) Inter: 3R: 750m Ski 12 synchro burpee over line (1m) 12 Synchro box jump (24/20) Scaled: 3R: 1500m BikeERG 12 synchro burpee over line (1m) 12 Synchro box Step up (24/20)

Back Squat: Find a 1RM Bench Press: Find a 1RM Deadlift: Find a 1RM

RX: 21 KB Swing A (24/20) 15 Goblet Squats 9 Chest to bar Pull ups Int: 21 KB Swing A (20/16) 15 Goblet Squats 9 Pull up Scaled: 21 KB Swing A (16/12) 15 Goblet Squats 9 Ring Row

WOD 7: (BISH, BASH, MOSH) Sponsored by Grupo Mosh Location: Competition Zone 2 Workout Flow: **EN CASTELLANO ABAJO *ENGLISH RX Teams will begin at the chess piece. On 3-2-1 ‘GO’ teams will break off into male and female pair 1 and pair 2. Pair 1 will complete their set of burpee log get overs, pair 2 will complete their set of deadlifts, pairs will then change when judges signal the change. Once both pairs have completed the second movement they will make their way towards the worm and complete their set of worm thrusters. Teams will work through 2 more sets. When the final worm thruster is complete, one athlete has to run to the chess piece in order for the judge to record the score.  Intermediate Intermediate teams will work through the same workout flow as RX teams. The m/f pair will complete 2 synchro burpee log get overs together (the male does not have to complete 3 in the m/f pair). There is no obligation for pairs to remain the same after each set of worm thrusters is completed. Men will always lift 100kg deadlifts, women will always lift 70kg. Teams will work through 2 more sets. When the final worm thruster is complete, one athlete has to run to the chess piece in order for the judge to record the score.  *CASTELLANO RX   Los equipos comenzarán en la pieza de ajedrez. Al escuchar el 3-2-1 “¡YA!”, los equipos se dividirán en pareja mixta (♂m/♀f). La pareja 1 completará su serie de burpee log get overs. La pareja 2 completará su serie de peso muerto (deadlifts). Después, los jueces darán la señal para cambiar de movimiento entre las parejas. Una vez que ambas parejas hayan terminado, los atletas se dirigirán al worm y completarán su serie de worm thrusters. Los equipos trabajarán a lo largo de 2 rondas más con el mismo flujo. Cuando se complete el último worm thruster, un atleta deberá correr hacia la pieza de ajedrez para que el juez registre el tiempo. Intermedio Los equipos intermedios seguirán exactamente el mismo flujo que RX, con las siguientes particularidades: La pareja mixta (♂m/♀f) completará 2 burpee log get overs en sincronía (el hombre no tiene que hacer 3). No es obligatorio mantener las mismas parejas después de cada set de worm thrusters. Los hombres levantarán siempre ♂100 kg en peso muerto, y las mujeres siempre ♀70 kg. Cuando se complete el último worm thruster, un atleta deberá correr hacia la pieza de ajedrez para que el juez registre el tiempo. Score / Puntuación:  Time (or reps completed if time capped) / Tiempo (o repeticiones completadas si el equipo no termina dentro del tiempo límite). **EN CASTELLANO ABAJO *ENGLISH RX 3 RFT: (12’ TC) A) P1 (m/f): 4 "synchro" Burpee Log Get Overs  B) P2 (m/f): 10 “synchro” Deadlifts ♂120/♀80kg *then change  C) 5/10/15 Worm Thrusters   Intermediate  3 RFT: A) P1 (m/f): “synchro” ♂3/♀2 Burpee Log Get Overs B) P2 (m/m): “synchro” 10 Deadlifts ♂100/♀70kg *then change  C) 5/10/15 Worm Thrusters  *CASTELLANO RX – Equipos 3 Rondas por tiempo (TC 12’): A) Pareja 1 (m/f): 4 burpee log get overs en sincronía B) Pareja 2 (m/f): 10 peso muerto en sincronía (synchro deadlifts) – ♂120/♀80 kg → Cambio de movimiento entre parejas C) 5 / 10 / 15 worm thrusters Intermedio – Equipos 3 Rondas por tiempo: A) Pareja 1 (♂m/♀f): ♂3/♀2 burpee log get overs en sincronía B) Pareja 2 (♂m/♂m): 10 peso muerto en sincronía (synchro deadlifts) – ♂100/♀70 kg → Cambio de movimiento entre parejas C) 5 / 10 / 15 worm thrusters   Movement Standards / Estándares de movimiento :  **EN CASTELLANO ABAJO *ENGLISH Synchro Burpee Get Overs  Each rep begins with a burpee where the full chest must clearly touch the sand. The athlete may step back or jump back, the athlete may also step up with one foot or jump up with both feet. The athlete must pass by a support position (Shoulders over the Beam and Arms extended), think of the finishing position of a bar muscle up (just as a reference). From that position, at least one foot (the sole of the foot) must be placed on top of the beam before the athlete passes over to the other side. After getting over the log, the athlete has to show control on the other side before beginning their next rep. This is where the synchronization of 2 athletes is expected in order to validate the rep. Both feet have to touch the floor first before any part of the body, if not the rep will not be credited. Worm Thrusters  The worm thruster starts with the worm on the same shoulder for all Athletes.  The hip crease must clearly pass below the top of the knees in the bottom position.  The synchro portion of this movement is at the bottom of the squat.  All 4 Athletes must also receive the worm on the opposite shoulder before descending into the next squat. The rep is credited when the worm has passed over the head onto the shoulder of all 4 athletes.  Synchro Deadlifts  The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts.  Any style of grip is permitted.  The rep is credited when hips and knees reach full extension, head and shoulders are behind the bar when viewed from the side. This is where the synchronization of 2 athletes is expected in order to validate the rep. Deliberately bouncing the bar is not allowed. *CASTELLANO Burpee log get overs en sincronía (Synchro Burpee Log Get Overs) Cada repetición comienza con un burpee, con el pecho tocando claramente la arena. El atleta puede llevar los pies atrás con salto o paso, y levantarse con un pie o con ambos. El atleta debe pasar por una posición de soporte (hombros sobre la viga y brazos extendidos, como referencia la posición final de un bar muscle-up). Desde esa posición, al menos un pie (la planta completa) debe colocarse sobre el tronco antes de pasar al otro lado. Tras superar el tronco, el atleta debe ponerse completamente de pie y mostrar control antes de iniciar la siguiente repetición. La sincronización requerida: ambos atletas deben completar la repetición al mismo tiempo. Ambos pies deben tocar el suelo antes que cualquier otra parte del cuerpo; si no, la repetición no contará. Worm Thrusters El movimiento comienza con el worm sobre el mismo hombro de los 4 atletas. El pliegue de la cadera debe quedar claramente por debajo de la parte superior de las rodillas en la posición baja. La sincronización requerida: todos los atletas deben coincidir en la parte baja de la sentadilla. Todos los atletas deben recibir el worm en el hombro opuesto antes de iniciar la siguiente repetición. La repetición es válida cuando el worm pasa por encima de la cabeza y llega al hombro de los 4 atletas. Peso muerto en sincronía (Synchro Deadlifts) La barra comienza en el suelo, con ambos discos tocando el suelo. Las manos deben colocarse por fuera de las rodillas. No se permite el estilo sumo. Se permite cualquier tipo de agarre. La repetición será válida cuando caderas y rodillas estén completamente extendidas, con cabeza y hombros por detrás de la barra vistos de perfil. La sincronización requerida: los 2 atletas deben alcanzar la extensión al mismo tiempo. No se permite rebotar deliberadamente la barra.

WOD 7: (BISH, BASH, MOSH) Sponsored by Grupo Mosh Location: Competition Zone 2 Workout Flow: **EN CASTELLANO ABAJO *ENGLISH RX Teams will begin at the chess piece. On 3-2-1 ‘GO’ teams will break off into male and female pair 1 and pair 2. Pair 1 will complete their set of burpee log get overs, pair 2 will complete their set of deadlifts, pairs will then change when judges signal the change. Once both pairs have completed the second movement they will make their way towards the worm and complete their set of worm thrusters. Teams will work through 2 more sets. When the final worm thruster is complete, one athlete has to run to the chess piece in order for the judge to record the score.  Intermediate Intermediate teams will work through the same workout flow as RX teams. The m/f pair will complete 2 synchro burpee log get overs together (the male does not have to complete 3 in the m/f pair). There is no obligation for pairs to remain the same after each set of worm thrusters is completed. Men will always lift 100kg deadlifts, women will always lift 70kg. Teams will work through 2 more sets. When the final worm thruster is complete, one athlete has to run to the chess piece in order for the judge to record the score.  *CASTELLANO RX   Los equipos comenzarán en la pieza de ajedrez. Al escuchar el 3-2-1 “¡YA!”, los equipos se dividirán en pareja mixta (♂m/♀f). La pareja 1 completará su serie de burpee log get overs. La pareja 2 completará su serie de peso muerto (deadlifts). Después, los jueces darán la señal para cambiar de movimiento entre las parejas. Una vez que ambas parejas hayan terminado, los atletas se dirigirán al worm y completarán su serie de worm thrusters. Los equipos trabajarán a lo largo de 2 rondas más con el mismo flujo. Cuando se complete el último worm thruster, un atleta deberá correr hacia la pieza de ajedrez para que el juez registre el tiempo. Intermedio Los equipos intermedios seguirán exactamente el mismo flujo que RX, con las siguientes particularidades: La pareja mixta (♂m/♀f) completará 2 burpee log get overs en sincronía (el hombre no tiene que hacer 3). No es obligatorio mantener las mismas parejas después de cada set de worm thrusters. Los hombres levantarán siempre ♂100 kg en peso muerto, y las mujeres siempre ♀70 kg. Cuando se complete el último worm thruster, un atleta deberá correr hacia la pieza de ajedrez para que el juez registre el tiempo. Score / Puntuación:  Time (or reps completed if time capped) / Tiempo (o repeticiones completadas si el equipo no termina dentro del tiempo límite). **EN CASTELLANO ABAJO *ENGLISH RX 3 RFT: (12’ TC) A) P1 (m/f): 4 "synchro" Burpee Log Get Overs  B) P2 (m/f): 10 “synchro” Deadlifts ♂120/♀80kg *then change  C) 5/10/15 Worm Thrusters   Intermediate  3 RFT: A) P1 (m/f): “synchro” ♂3/♀2 Burpee Log Get Overs B) P2 (m/m): “synchro” 10 Deadlifts ♂100/♀70kg *then change  C) 5/10/15 Worm Thrusters  *CASTELLANO RX – Equipos 3 Rondas por tiempo (TC 12’): A) Pareja 1 (m/f): 4 burpee log get overs en sincronía B) Pareja 2 (m/f): 10 peso muerto en sincronía (synchro deadlifts) – ♂120/♀80 kg → Cambio de movimiento entre parejas C) 5 / 10 / 15 worm thrusters Intermedio – Equipos 3 Rondas por tiempo: A) Pareja 1 (♂m/♀f): ♂3/♀2 burpee log get overs en sincronía B) Pareja 2 (♂m/♂m): 10 peso muerto en sincronía (synchro deadlifts) – ♂100/♀70 kg → Cambio de movimiento entre parejas C) 5 / 10 / 15 worm thrusters   Movement Standards / Estándares de movimiento :  **EN CASTELLANO ABAJO *ENGLISH Synchro Burpee Get Overs  Each rep begins with a burpee where the full chest must clearly touch the sand. The athlete may step back or jump back, the athlete may also step up with one foot or jump up with both feet. The athlete must pass by a support position (Shoulders over the Beam and Arms extended), think of the finishing position of a bar muscle up (just as a reference). From that position, at least one foot (the sole of the foot) must be placed on top of the beam before the athlete passes over to the other side. After getting over the log, the athlete has to show control on the other side before beginning their next rep. This is where the synchronization of 2 athletes is expected in order to validate the rep. Both feet have to touch the floor first before any part of the body, if not the rep will not be credited. Worm Thrusters  The worm thruster starts with the worm on the same shoulder for all Athletes.  The hip crease must clearly pass below the top of the knees in the bottom position.  The synchro portion of this movement is at the bottom of the squat.  All 4 Athletes must also receive the worm on the opposite shoulder before descending into the next squat. The rep is credited when the worm has passed over the head onto the shoulder of all 4 athletes.  Synchro Deadlifts  The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts.  Any style of grip is permitted.  The rep is credited when hips and knees reach full extension, head and shoulders are behind the bar when viewed from the side. This is where the synchronization of 2 athletes is expected in order to validate the rep. Deliberately bouncing the bar is not allowed. *CASTELLANO Burpee log get overs en sincronía (Synchro Burpee Log Get Overs) Cada repetición comienza con un burpee, con el pecho tocando claramente la arena. El atleta puede llevar los pies atrás con salto o paso, y levantarse con un pie o con ambos. El atleta debe pasar por una posición de soporte (hombros sobre la viga y brazos extendidos, como referencia la posición final de un bar muscle-up). Desde esa posición, al menos un pie (la planta completa) debe colocarse sobre el tronco antes de pasar al otro lado. Tras superar el tronco, el atleta debe ponerse completamente de pie y mostrar control antes de iniciar la siguiente repetición. La sincronización requerida: ambos atletas deben completar la repetición al mismo tiempo. Ambos pies deben tocar el suelo antes que cualquier otra parte del cuerpo; si no, la repetición no contará. Worm Thrusters El movimiento comienza con el worm sobre el mismo hombro de los 4 atletas. El pliegue de la cadera debe quedar claramente por debajo de la parte superior de las rodillas en la posición baja. La sincronización requerida: todos los atletas deben coincidir en la parte baja de la sentadilla. Todos los atletas deben recibir el worm en el hombro opuesto antes de iniciar la siguiente repetición. La repetición es válida cuando el worm pasa por encima de la cabeza y llega al hombro de los 4 atletas. Peso muerto en sincronía (Synchro Deadlifts) La barra comienza en el suelo, con ambos discos tocando el suelo. Las manos deben colocarse por fuera de las rodillas. No se permite el estilo sumo. Se permite cualquier tipo de agarre. La repetición será válida cuando caderas y rodillas estén completamente extendidas, con cabeza y hombros por detrás de la barra vistos de perfil. La sincronización requerida: los 2 atletas deben alcanzar la extensión al mismo tiempo. No se permite rebotar deliberadamente la barra.

800 m run 100 wall balls 100 kettlebell swings 800 m run Pairs may split reps as desired. Exercises must be completed in order.

400 m farmer carry 100 burpees 40 sandbag over shoulder Pairs may split reps as desired. Exercises must be completed in order.

400 m burpee broad jumps 400 m lunges 400 m sprint

Senior/Open + Masters + Junior U17 & U19 do: 4000 meter BikeErg 2000 meter RowErg Junior U13 + U15 do: 3000 meter BikeErg 1500 meter RowErg For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Athlete 1 & 2 divide the following anyhow: 2000 meter RowErg 4000 meter BikeErg  Athlete 3 & 4 must do the following order: Athlete 3 > 1000 meter RowErg, while, Athlete 4 > 2000 meter BikeErg + Athlete 4 > 1000 meter RowErg, while, Athlete 3 > 2000 meter BikeErg For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Masters + Junior U15, U17 & U19 4 Minutes to Establish a 1RM complex of: 1 Snatch, Anyhow 1 Hang Snatch, Anyhow Junior U13 4 minutes to Establish a: 3 RM Thruster For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Male athletes, then, female athlets Complete: 40 Ring Muscle Ups 20 Sync Pistols 30 Parallette Deficit HSPU 20 Sync Pistols 10 Rope Climbs For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Senior/Open Complete: 3 Seated Legless Rope Climb 10 Meter Handstand Walk 1 Handstand Full Piroutte 10 Meter Backwards Handstand Walk 2 Seated Legless Rope Climbs 8 Meter Sideways Handstand Walk (L) 8 Meter Sideways Handstand Walk (R) 1 Seated Legless Rope Climb U21 Complete: 3 Seated Rope Climb 10 Meter Handstand Walk 1 Handstand Full Pirouette 10 Meter Backwards Handstand Walk 2 Seated Rope Climb 10 Meter Handstand Walk 1 Handstand Full Pirouette 10 Meter Backwards Handstand Walk 1 Seated Rope Climb U17 + U19 Complete: 8/6 Ring Muscle Ups  10 meter Handstand Walk 8/6 Ring Muscle Ups + 1 Extra Ring Dip at the Top of Each Muscle Up 10 meter Handstand Walk 1 Full Handstand Pirouette  8/6 Ring Muscle Ups + 2 Extra Ring Dips at the Top of Each Muscle Up 10 meter Handstand Walk 1 Full Handstand Pirouette 10 meter Backward Handstand Walk For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Senior/Open + Age Groups 30-34 through 40-44 Complete: 15/12 Ring Muscle-ups 30 Wall Balls (9/6) 30 Toes to Bar 30 Thrustes (55/40) 30 Toes to Bar 30 Wall Balls (9/6) 15/12 Ring Muscle-ups U21 Performe: 10/8 Ring Muscle-ups 30 Wall Balls (9/6) 30 Toes to Bar 30 Thrustes (55/40) 30 Toes to Bar 30 Wall Balls (9/6) 10/8 Ring Muscle-ups Age Group 45-49 Performe: 12/9 Ring Muscle-ups 30 Wall Balls (9/6) 30 Toes to Bar 30 Thrustes (45/35) 30 Toes to Bar 30 Wall Balls (9/6) 12/9 Ring Muscle-ups Age Group 50-54 Performe: 9/6 Ring Muscle-ups 30 Wall Balls (9/6) 30 Toes to Bar 30 Thrustes (45/35) 30 Toes to Bar 30 Wall Balls (9/6) 9/6 Ring Muscle-ups Age Group 55-59 through 65+ Performe: 30 Wall Balls (9/6) 30 Toes Through Rings 30 Thrustes (35/25) 30 Toes Through Rings 30 Wall Balls (9/6) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Each athlete (F/F/M/M) will complete 1 round of: 9 Dumbell Squat Clean Thrusters (22,5/15) 15 Deadlifts (100/75) 27/21 Calorie BikeErg For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

3 Minutes to complete: 5 Shuttel Runs 20 Deadlifts* 15/10 Calorie BikeErg *Deadlift Weights: Senior/Open (140/95) U21 + Age Groups 30-34 through 40-44 (120/85) Age Groups 45-49 & 50-54 + U15, U17 & U19 (100/70) Age Group 55-59 (80/65) Age Group 60-64 (70/55) Age Group 65+ (60/45) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Athlete 1 & 2 Complete: 100 Chest to Bar 50 Shoulder to Overhead (70) Athlete 3 & 4 Complete: 100 Wallballs (9) 50 Cleans, Anyhow (70) Athlete 2 & 4 Complete: 75 Toes to Bar 30 Snatches, Anyhow (70) Athlete 1 & 3 Complete: 50 Worm Squats (80) 50 Worm Hang Clean & Jerks (80) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Nun ist der Frühling da, die Tage sind länger, da kann man auch ein paar Schritte und Kilometer sammeln 💪🏃‍♀️ Aufm Track, draußen im Grünen, gerne gemeinsam. 🫶

Establish 1RM Overhead Squat (from the ground) Check the movement standards in het rulebook

IN 8 MINUTES   28  Alternating Pistol Squats 14m Handstand Walk (2 × 7m) 18  Alternating Pistol Squats 14m Handstand Walk Backwards (2 × 7m) 8  Alternating Pistol Squats —  in remaining time:  — Max Meters Handstand Walk (forward) IN 8 MINUTES (Masters 55+) 28 Alternating Reverse Lunges 14m Handstand Walk (2 × 7m) 18 Alternating Reverse Lunges 14m Handstand Walk (2 × 7m) 8 Alternating Reverse Lunges — in remaining time: — Max Meters Handstand Walk (forward) Check the movement standards in het rulebook

Every 7:30 for 4 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 4: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 30 Minutes

Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes

400m paddle (all members) 2400m run (members A&B) 400m paddle (all members) 2400m run (members C&D) Athletes are using big SUP boards with oars, where all 4 members are on.  All members have to wear life-jackets during SUP ride. There is local life-guards on the beach as well. During the run life-jacket can be removed.  Teams may choose who 2+2 athletes are running together but all athletes have to do the run.

15 worm thrusters 32 syncro toes to bars  12 Wallwalks 8 Rope climbs 15 worm thrusters 24 syncro toes to bars  10 Wallwalks 6 Rope Climbs 15 worm thrusters 16 syncro toes to bars  8 Wallwalks 4 rope climbs TTB: 2 athletes work syncro  WW & RC: 1 athlete works Teammembers are free to choose, who is doing the work on gymnastics movements. Not all members have to do the work on gymnastics movements.

For team total: Athlete A - Clean Athlete B - Clean + Front Squat Athlete C - Clean + Front Squat + Hang Clean Athlete D - Clean + Front Squat + Hang Clean + STOH Each athlete has 2 attempts, start every 2 min Order of athletes is not set, but each athletes performs 2 attempts in a row Teammates may help changing weights Athlete may re-attempt inside of 2 min window but weight cannot be adjusted in the same lifting window Complex must be completed in 2 min window

5 worm clean & jerks 5 ring muscle ups 5 worm clean & jerks 10 Bar Muscle Ups 5 worm clean & jerks 15 Handstand Push Ups 5 worm clean & jerks 20m handstand walk