WOD Explorer

I G Y G 10 Shuttle Runs 10 TTB 10 Clean and Jerk 40/30

27-21-15-9 Thrusters + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes) 

4 Rounds  350m Sync Row 2 Rounds of: 20 Synchro Pull Ups 10 Synchro Devils Press 2 Rounds of:  12 Synchro CTB 6 Synchro Devils Press 

I G Y G 10 Shuttle Runs 15 Power Snatch 42.5/30  20 TTB

10/9KM Bike P1 Bike  P2 Run 800m switch twice (2 runs each)

30 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 10 Synchro BMU

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

4 Rounds (tie break after 3rd round) 400m Sync Row  Athlete 1 30ft HSW unbroken Athlete 2 30ft HSW unbroken 25 Sync TTB Athlete 1 30ft HSW unbroken Athlete 2 30ft HSW unbroken

40 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 15 Synchro BMU

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

Floor 2 (lift) 27-21-15-9 Thusters + Synchro Line Facing Burpees 8min Time Cap 2min rest 2RM Thruster

4 rounds  350m Sync Row 2 rounds of: 20 Synchro Pull Ups  10 Synchro Devils Press 2 rounds of:   12 Synchro CTB 6 Synchro Devils Press 

I G Y G 10 shuttle runs 15 power snatch 40/30 20 ttb

4 rounds  300m Sync Row 3 rounds of:  20 Synchro Pull Ups  10 Synchro Devils Press 1 rounds of:  12 Synchro CTB 6 Synchro Devils press 

4 rounds  300m Sync Row First 3 rounds of:  20 Synchro Pull Ups  10 Synchro Devils Press Final 1 rounds of:   12 Synchro CTB 6 Synchro Devils press 

4 Rounds (tie break after 3rd round) 350m Synchro Row 25 Synchro TTB  30Ft Athlete 1 HSW 30Ft Athlete 2 HSW

4 Rounds (tie break after 3rd round) 350m Synchro Row 30ft HSW UB Athlete 1 30ft HSW UB Athlete 2 25 Synchro TTB  30ft HSW UB Athlete 1 30ft HSW UB Athlete 2

Κατά τη διαδικασία του check-in, όλοι οι αθλητές θα παραλάβουν τα ειδικά ηλεκτρονικά τσιπάκια χρονομέτρησης, τα οποία θα φορούν καθ’ όλη τη διάρκεια του πρώτου αγωνίσματος. Η μέτρηση του χρόνου θα είναι αυτόματη και ακριβής, εξασφαλίζοντας δίκαιη αξιολόγηση για όλους. Η διαδρομή του πρώτου WOD έχει σχεδιαστεί με επίκεντρο την ταχύτητα, την εμπειρία και την αισθητική. Περιλαμβάνει:      2500μ αποσταση.      Αστικό τερέν , πλήρως προσβάσιμο και χωρίς ανώμαλα σημεία.      Μεγάλα τμήματα που διασχίζουν σκιερά περάσματα , για φυσική δροσιά.     Τμήματα με σκαλοπάτια , που οδηγούν τους αθλητές σε μια υπερυψωμένη διαδρομή με πανοραμική θέα την πόλη του Βόλου — ένα μοναδικό χαρακτηριστικό που συνδυάζει φυσική πρόκληση με αισθητική αποζημίωση. Η σήμανση της διαδρομής θα είναι σαφής , με παρατηρητές σε καίρια σημεία , εξασφαλίζοντας την ομαλή ροή και την ασφάλεια των συμμετεχόντων.

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 60kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50Kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 60/40 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50/30 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 50Kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40kg 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock  go every 3 minutes 2:30 min work / 00:30 transition 6 x 9m shuttle run 12 overhead squat 40/25 12 syncronized facing burpees over line score is the worst's round time rest the remaining time 1 athlete performs shuttle runs

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 50kg 12 facing burpees over line score is the worst 's round time rest the remaining time

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 30kg 12 facing burpees over line score is the worst 's round time rest the remaining time