WOD Explorer

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 5/4 wall walks 15 box jump overs 60/50cm 32/28 toes to bar 5/4 wall walks 15 box jump overs 60/50cm 24/20 pull ups 5/4 wall walks 15 box jump overs 60/50cm 16/12 chest to bar pull ups 5/4 wall walks 15 box jump overs 60/50cm 8/4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60cm 30 toes to bar 4 wall walks 15 box jump overs 60cm 22 pull ups 4 wall walks 15 box jump overs 60cm 14 ches to bar pull ups 4 wall walks 15 box jump overs 60cm 6 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 5 wall walks 12 box jump overs 50cm 20 knee raises 12 hand release push ups 12 box jump overs 50cm 16 toes to bar 12 hand release push ups 12 box jump overs 50cm 12 pull ups 12 handstand push ups (abmat) 12 box jump overs 50cm 8 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 28 toes to bar 4 wall walks 15 box jump overs 60/50cm 20 pull ups 4 wall walks 15 box jump overs 60/50cm 12 chest to bar pull ups 4 wall walks 15 box jump overs 60/50cm 4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 50cm 26 toes to bar 3 wall walks 15 box jump overs 50cm 18 pull ups 3 wall walks 15 box jump overs 50cm 10 chest to bar pull ups 3 wall walks 15 box jump overs 50cm 2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 3 wall walks 15 box jump overs 50cm 28 knee raise 3 wall walks 15 box jump overs 50cm 20 toes to bar 3 wall walks 15 box jump overs 50cm 12 pull ups 3 wall walks 15 box jump overs 50cm 4 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

30-20-10 Deadlift (120 kg) Box jump over (75 cm) Toes to bar (sync) Time cap: 9 min. Atletler başlangıç çizgisinin gerisinde konumlanır ve süre başlatıldığında antrenmana başlarlar. Event süresi 9 dakikadır. Atletler bu süre içerisinde Eventi tamamlamaya çalışır. Skor, toplam tekrar sayısı veya Eventin tamamlanma süresi üzerinden belirlenir. DEADLIFT Atletler harekete barın yerde olduğu pozisyonda başlar. İstedikleri tutuş genişliği ve tekniği kullanabilirler. Hareket, barın yukarı pozisyonda olduğu ve kalça ile diz eklemlerinin tam ekstansiyona ulaştığı noktada tamamlanır. Partnerler tekrar sayılarını diledikleri şekilde paylaşabilirler. BOX JUMP OVER Atletler tekrar sayılarını diledikleri şekilde paylaşabilirler. Atletler harekete, ayaklar yerdeyken kutunun üzerine sıçrayarak başlarlar. Çift ayakla sıçrama zorunludur. Kutunun üzerinden adımlayarak inmek zorunludur. Aşağı atlanması durumunda tekrar geçersiz (“no rep”) sayılır. 75 cm kutu yüksekliği için istisnai olarak aşağı atlanmaya izin verilir. Ancak hiçbir koşulda “bunny hop” tekniği kullanılamaz. T2B Atletler harekete bara asılı pozisyonda başlarlar. Toes to Bar (T2B) hareketinde geçerli tekrar için: * Atletin ayak parmak uçlarının bara temas etmesi, * Temas öncesinde ayakların barın arka düzlemini (tutunulan barın gerisini) geçmesi gerekmektedir. Bu standartların sağlanmaması durumunda tekrar geçersiz (“no rep”) sayılır. Kategorisine bağlı olarak hareket tek atlet veya senkron şekilde gerçekleştirilebilir. Senkron tekrarlar için her iki atletin de aynı anda bara temas etmesi zorunludur. ------------------------- Athletes will position themselves behind the starting line and begin the workout at the start signal. The event has a 9-minute time cap. Within this time, athletes aim to complete the event. The score will be determined either by the total number of repetitions completed or by the time taken to complete the event. DEADLIFT Athletes begin the movement with the barbell on the ground. They may use any grip width and technique of their choice. The repetition is complete when the barbell is brought to the top position with full extension of the hips and knees. Partners may divide the repetitions in any manner they choose. BOX JUMP OVER Athletes may divide the repetitions in any manner they choose. Athletes begin the movement by jumping onto the box from the ground. A two-foot takeoff is required. Athletes must step down from the box. Jumping down will result in a “no rep.” An exception is made for the 75 cm box height, where jumping down is permitted. However, the “bunny hop” technique is not allowed under any circumstances. TOES TO BAR (T2B) Athletes begin the movement in a hanging position on the bar. For a valid Toes to Bar (T2B) repetition: The athlete’s toes must make contact with the bar, The feet must pass behind the vertical plane of the bar before contact. Failure to meet these standards will result in a “no rep.” Depending on the division, the movement may be performed by a single athlete or in synchronized fashion. For synchronized repetitions, both athletes must make contact with the bar at the same time.

2 rounds: M1 + F1 24 Cal Echo 20 Box Jump/ Step Over Sync. 16 Knees to Chest Sync. M2 + F2 24 Cal Echo 20 Box Jump/ Step Over Sync. 16 Knees to Chest Sync. All 4 Athletes 24 Dumbbell Hang Snatch Sync.

2 rounds: M1 + F1 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. M2 + F2 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. All 4 Athletes 32 Dumbbell Hang Snatch Sync.

a) 100 pull ups  100 double db bench press 22,5/15 1min rest b) 3 rounds (8min) 6 sync db devils press 22,5/15 12m single arm sync db overhead lunges 22,5/15 24 box jump overs 60/50 *for part a) divide as needed

40 - 50 minutes For Time - 10 min Time Cap 100 Single skips (1 Athlete) 50 Synchro box jump overs 20" (2 Athletes) 80 Single skips (1 Athlete) 40 Synchro box jump overs 20" (2 Athletes) 60 Single skips (1 Athlete) 30 Synchro box jump overs 20" (2 Athletes) 40 Single skips (1 Athlete) 20 Synchro box jump overs 20" (2 Athletes) Score = Time Workout Flow & Rules Each team will have two 20 inch height boxes, athletes can use their own skipping rope or one provided by the venue. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go one athlete will begin skipping while the other three athletes rest, teams can divide the skipping reps as they wish between athletes and swap the skipping athlete at any time. When the 100 single skips are complete two athletes will begin the synchro box jump overs while two athletes rest. Again teams can divide the reps and swap the working athletes as they wish. When the 50 synchro box jump overs are complete the team will move onto the 80 single skips. Teams will continue through the workout in this manner until the last synchro box jump over of the round of 20 is complete, this is when the time will stop. Movement Standards Single skips - Athletes can use their own skipping rope or one provided by the venue. Athletes must jump and pass the rope benath their feet to complete a rep. Only one athlete from the team will be skipping at any time. Synchro box jump overs - Performed by two athletes. Athletes must jump and land on the top of the box, stepping up is not permitted. Athletes can then jump or step down to the opposite side of the box to complete the rep. Synchro is with both athletes on the ground on the same side of the box at the same time.

For Time:  Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins

For Time (Relay Style) Athlete 1: 20 Dual DB Shoulder to Overhead 2x22/15kg 15 Box Jump Overs 60/50cm 18 Pull Ups Athlete 2: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 15 C2B Pull Ups Athlete 3: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 12/6 Bar Muscle-ups Athlete 4: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 9/3 Ring Muscle-ups

As Many Rounds As Possible In 12 Minutes: 2 Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk

For Time: 42 Box Jump over 72m Shuttle Run 36m Version of DB Lunges 42 (db) DB Thruster -> TieBreaker xxm/reps Gymnastics Movement TimeCap: 14 minutes * For all standards and weights read the movement standards on the scorecard!

FOR TIME - 10' CAP 30 Ring Rows 30 Alt. DB Snatches 15 Box Jump Overs 25 Knee Raises 25 Alt. DB Snatches 15 Box Jump Overs 20 Pull-Ups 20 Alt. DB Snatches 15 Box Jump Overs 15 TTB 15 Alt. DB Snatches 15 Box Jump Overs Max Reps Bar Muscle Ups

For Time:  60 Box Jump Over 60 Hang Power Clean (43/30) | (35/25)  40 Chest to Bar Pull Ups | Jumping Pull Ups  40 STOH  20 Burpee Pull Ups 20 Thrusters  *Both athlete must perform at least 5 reps on each movemnt Cap : 10 minutes

SCALED FT 7/9 CAL ROW 60 BOX JUMP OVERS 50/61cm 7/9 CAL ROW 40 S2OH 25/40KG 7/9 CAL ROW 10/20 PULL UPS THEN 21/26 CAL ROW 8 BEAR COMPLEX 35/55KG ADVANCED/MASTER 7/9 CAL ROW 60 BOX JUMP OVERS 50/61cm 7/9 CAL ROW 40 S2OH 35/50KG 7/9 CAL ROW 20 PULL UP/10 BMU THEN  21/26 CAL ROW 6 BEAR COMPLEX 55/70 RX

WORKOUT RX: AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Bar Muscle Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

WORKOUT INTERMEDIATE AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately.. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

Bodyweight Part A 30/25 Strict Hanstand Push-Ups Time cap: 2 min Part B 3 rounds 20 Toes-to-bar 12 Box Jump Overs 75/60 cm Bring the cone to the next station after each round. Time cap: 6min

Bodyweight Part A 30/25 Strict Hanstand Push-Ups Time cap: 2 min Part B 3 rounds 20 Toes-to-bar 12 Box Jump Overs 75/60 cm Bring the cone to the next station after each round. Time cap: 6min

Buy in: 40 synchro WB Synchro Wall walk (10/8/6) --into-- 35 Power DB Snatch 35 Box Jump Over 35 C2B/Pull up/ Ring row 35 Clean & Jerk   --- tie-break --- Buy out: 15 synchro DB Thruster 15m synchro DB FR walking Lunges           WB          C&J              DB SC:    6/4        45/30        15/12,5 ADV: 9/6        60/45        17,5/15 RX:    9/6        70/45        22,5/17,5

40 - 50 minutes For Time - 10 min Time Cap 100 Single skips (1 Athlete) 50 Synchro box jump overs 20" (2 Athletes) 80 Single skips (1 Athlete) 40 Synchro box jump overs 20" (2 Athletes) 60 Single skips (1 Athlete) 30 Synchro box jump overs 20" (2 Athletes) 40 Single skips (1 Athlete) 20 Synchro box jump overs 20" (2 Athletes) Score = Time Workout Flow & Rules Each team will have two 20 inch height boxes, athletes can use their own skipping rope or one provided by the venue. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go one athlete will begin skipping while the other three athletes rest, teams can divide the skipping reps as they wish between athletes and swap the skipping athlete at any time. When the 100 single skips are complete two athletes will begin the synchro box jump overs while two athletes rest. Again teams can divide the reps and swap the working athletes as they wish. When the 50 synchro box jump overs are complete the team will move onto the 80 single skips. Teams will continue through the workout in this manner until the last synchro box jump over of the round of 20 is complete, this is when the time will stop. Movement Standards Single skips - Athletes can use their own skipping rope or one provided by the venue. Athletes must jump and pass the rope benath their feet to complete a rep. Only one athlete from the team will be skipping at any time. Synchro box jump overs - Performed by two athletes. Athletes must jump and land on the top of the box, stepping up is not permitted. Athletes can then jump or step down to the opposite side of the box to complete the rep. Synchro is with both athletes on the ground on the same side of the box at the same time.

Marbella Championship Online Qualifier WOD3 The deadline to submit your scores for this WOD is 30th of May 23:00 CEST La fecha límite para enviar tus puntuaciones para este WOD es el 30 de mayo a las 23:00 CEST ***En Castellano abajo **English: Elite/RX Male/Female For Time: (9’)  3 Rounds 21 Box Jump Over (♂60/♀50 cm) 14 Alternating Dumbbell Snatch (♂30/♀22,5 kg) 7 Wall Walks  Score = Time. Total Reps = 126 Intermediate Male / Female For Time: (9’)  3 Rounds 21 Box Jump Over (♂60/♀50 cm) 14 Alternating Dumbbell Snatch (♂22,5/♀15 kg) 7 Wall Walks  Score = Time. Total Reps = 126 **Castellano Elite / RX Masculino y Femenino Por tiempo (Time Cap: 9’) 3 Rondas de: 21 Box Jump Over (♂60 cm / ♀50 cm) 14 Snatch con mancuerna alterna (♂30 kg / ♀22,5 kg) 7 Wall Walks Puntuación = Tiempo en completar el entrenamiento Repeticiones totales = 126 Intermedio Masculino y Femenino Por tiempo (Time Cap: 9’) 3 Rondas de: 21 Box Jump Over (♂60 cm / ♀50 cm) 14 Snatch con mancuerna alterna (♂22,5 kg / ♀15 kg) 7 Wall Walks Puntuación = Tiempo en completar el entrenamiento Repeticiones totales = 126 Workout Flow: ***En Castellano abajo **English: Athletes will begin in front of their box.  On 3-2-1 GO athletes will begin with their Box Jump Over, once completed they will complete their set of Dumbbell Snatch, then they will finish the round with their set of Wall Walk.  The flow continues until the last Wall Walk is completed, where the timer will be stopped and their time recorded.  If the athlete does not finish under the time, the score will be reps completed. **Castellano: Los atletas comenzarán frente a su cajón. Al sonar 3-2-1 GO, los atletas iniciarán con los Box Jump Over. Una vez completados, pasarán a realizar el set de Snatch con mancuerna alterna, y terminarán la ronda con el set de Wall Walks. El flujo continúa en ese orden hasta completar el último Wall Walk, momento en el cual el cronómetro se detendrá y se registrará el tiempo final. Si el atleta no finaliza dentro del time cap, la puntuación será el número total de repeticiones completadas. Score / Puntuación:  ***En Castellano abajo **English: The score for this workout is the time to complete the required work.  If the required work is not completed within the timecap the score will then become reps completed. **Castellano: La puntuación de este workout será el tiempo que se tarde en completar el trabajo requerido. Si el atleta no completa el entrenamiento dentro del time cap, la puntuación pasará a ser el número total de repeticiones completadas. Movement Standards / Estándares de movimiento:  ***En Castellano abajo **English: Box Jump Over The athlete starts with both feet on the ground on one side of the box.  Do NOT angle the box and jump or step up on the corner.  A lateral jump over the box (starting with the feet parallel to the box) IS permitted.  Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT permitted. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete must step off to the other side.  Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required.  There is no requirement to stand tall while on top of the box. Wall Walks Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. Both hands must remain on the floor until both feet are on the wall. At the top of the movement, both hands must touch the tape line before the athlete may descend. (Any part of the hand may touch the tape line.) Alternating Dumbbell Snatch The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion.  A clean and jerk is not allowed. Touch-and-go is permitted.  Bouncing the dumbbell is not allowed.  Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.  The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.  The rep is credited when: arms, hips, and knees are fully extended, and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Athletes may not receive assistance moving or resetting the dumbbell.  **Castellano: Box Jump Over El atleta comienza con ambos pies en el suelo, en uno de los lados del cajón. No está permitido inclinar el cajón ni saltar o subir por una esquina. Se permite el salto lateral sobre el cajón, siempre que los pies comiencen paralelos al cajón. Es obligatorio bajar del cajón con paso (step-down). No se permite el rebote hacia la siguiente repetición. La repetición será válida cuando ambos pies toquen el suelo al otro lado del cajón. A partir de ahí, el atleta puede iniciar la siguiente repetición. Siempre se requiere un impulso con ambos pies a la vez. Solo los pies pueden tocar el cajón. El atleta puede optar por aterrizar sobre el cajón y luego bajar o por saltar completamente por encima del cajón. Si salta por encima, los pies deben pasar por encima del cajón, no alrededor, y debe haber aterrizaje con ambos pies a la vez. No es necesario extenderse completamente en la parte superior del cajón. Wall Walks Cada repetición empieza y termina tumbado en el suelo, con el pecho, pies y muslos tocando el suelo. Ambas manos deben permanecer en el suelo hasta que los dos pies estén en la pared. En la parte alta del movimiento, ambas manos deben tocar la línea marcada con cinta antes de descender. Cualquier parte de la mano puede tocar la línea para que cuente. Snatch con Mancuerna Alterna (Alternating Dumbbell Snatch) El movimiento comienza con ambas cabezas de la mancuerna tocando el suelo. El atleta debe llevar la mancuerna directamente por encima de la cabeza en un solo movimiento. No se permite el clean & jerk. Se permite touch-and-go. No se permite hacer rebotar la mancuerna contra el suelo. El atleta debe alternar el brazo en cada repetición y no puede cambiar de brazo hasta que haya completado una repetición válida. El brazo o mano libre no puede tocar las piernas ni ninguna otra parte del cuerpo durante la repetición. La repetición será válida cuando: Brazos, caderas y rodillas estén completamente extendidos y la mancuerna esté claramente alineada sobre el centro del cuerpo visto de perfil. Se permite el uso del split snatch, pero ambos pies deben volver a la línea central bajo el cuerpo con la mancuerna bloqueada sobre la cabeza para que cuente la repetición. No se permite recibir ayuda para mover o recolocar la mancuerna. Possible No Reps / Posibles No Reps: ***En Castellano abajo **English: Box Jump Over Angling the box and jumping or stepping up on the corner.  Not stepping down from the box.  Rebounding into the next jump. Wall Walks Not starting and finishing the rep lying down with the chest, feet, and thighs touching the ground. Not remaining both hands on the floor until both feet are on the wall. At the top of the movement, both hands not touching the tape line before the athlete may descend.  Alternating Dumbbell Snatch The rep is not starting with both heads of the Dumbbell on the ground. Doing a Clean and Jerk.  **Castellano: Box Jump Over ❌ Inclinar el cajón y saltar o subir por la esquina. ❌ No bajar con paso (step-down) del cajón. ❌ Rebotar directamente hacia el siguiente salto. Wall Walks ❌ No comenzar ni terminar tumbado en el suelo, con el pecho, pies y muslos tocando. ❌ Levantar las manos del suelo antes de que ambos pies estén en la pared. ❌ En la parte alta del movimiento, no tocar la línea de cinta con ambas manos antes de descender. Snatch con Mancuerna Alterna ❌ La repetición no comienza con ambas cabezas de la mancuerna tocando el suelo. ❌ Ejecutar un Clean & Jerk, lo cual no está permitido. How to setup and filming recommendations / Recomendaciones para la grabación:  ***En Castellano abajo **English: **English: How to Set Up & Filming Recommendations  Recommended App for Recording We recommend using WODProof to record your workout with a built-in timer. WODProof is available for iOS and Android devices.  Filming Requirements No background music that could result in YouTube copyright blocks. Film all necessary equipment: Box (height verification). Dumbbells (weight verification). Floor tape (measure verification). The timer must be visible and counting up throughout the entire workout. Athletes must record the total elapsed time of the workout. Videos must be uncut and unedited to accurately display performance. Ensure that all movements are clearly visible and meet movement standards. Videos recorded with a fisheye lens or similar distortion effects may be rejected. Camera angle: 45-degree angle for all movements. Athletes must face the camera during all movements. The athlete must remain visible during the workout. Failure to follow these requirements may result in score rejection. **Castellano: Configuración y Recomendaciones para la Grabación  Aplicación Recomendada para Grabar Recomendamos usar WODProof para grabar el entrenamiento con un temporizador integrado. WODProof está disponible para iOS y Android.  Requisitos de Grabación No usar música de fondo que pueda provocar bloqueos por derechos de autor en YouTube. Filmar todo el equipo necesario: Cajon (verificación de altura). Mancuernas (verificación de peso). Cinta al suelo (verificación de medida). El temporizador debe estar visible y contar en ascendente durante todo el entrenamiento. Los atletas deben grabar el tiempo total transcurrido del entrenamiento. Los vídeos deben ser sin cortes ni ediciones para reflejar fielmente el rendimiento. Asegurar que todos los movimientos sean claramente visibles y cumplan con los estándares. Los vídeos grabados con un objetivo ojo de pez o efectos de distorsión pueden ser rechazados. Ángulo de la cámara: Ángulo de 45 grados para todos los movimientos. Los atletas deben mirar hacia la cámara en todos los movimientos. El atleta debe permanecer visible durante el WOD. El incumplimiento de estos requisitos puede resultar en la anulación de la puntuación. Floor Plan Recommendations / Recomendaciones sobre el plano: **English: Wall Walks mark at 10 inches from wall to outside edge (25cm), with 2 inches width (5cm). Dumbbell 45 degree to the Wall Walks mark Doing Snatch and Box Jump Over facing to the camera **Castellano: La marca para los Wall Walks debe estar a 25 cm (10 pulgadas) desde la pared hasta el borde exterior de la línea. El ancho de la línea debe ser de 5 cm (2 pulgadas). La mancuerna debe colocarse en un ángulo de 45 grados respecto a la línea de Wall Walks. Durante los Snatch con mancuerna y los Box Jump Over, el atleta debe estar mirando hacia la cámara.

Minut 08:00 - 33:00 (mm:ss) AMRAP 25 min. 1000M Row (Concept2) 20 Box Jump Over 60/50 cm 20 Forward Lunges DB 2x15/2x10 kg Farmers Carry 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 farmers 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.

Amrap 12' 10-20-30-40-… Wall Ball Box Jump over DB push press Ball: 8/5 kg Box: 60/50cm DB: 15/10 kg