WOD Explorer

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 

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)

m/f pair 1                m/f pair 2 R1 – Worm Clean   synchro wall ball 9/6kg R2 – Worm Deadlift   synchro KB Swing R3 – Worm STOH   synchro Hang Snatch R4 - Worm Clean & Jerk   synchro burpess R5 – Worm Thrusters   synchro box jump overs  Rep Range 15 reps Int 12 reps mixed Worms @50kg Wall Balls 10/9ft 9/6kg (no requirement who picks which) KB Weight 24/16kg INT 20/12kg mixed Synchro Hang Snatch 22.5/15kg Int 20/12.5kg mixed Box Jump Overs 24” Int 20” mixed can step

0-3min 1 male clean 1 female clean 3-6min 1 male jerk 1 female jerk Squat Clean Int Clean Any mixed Jerk Int STOH mixed – off rack

m/f pairs YGIG – each pair completes each round INT   R1 – 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro HSPU R2 -  12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro TTB R3 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro CTB Remaining time max synchro BMU – any 2 athletes working Mixed R1 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 HSPU shared –(1 ab mat) R2 -  10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  TTB shared R3 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  Pull Ups shared Remaining time max rope climbs 12ft – any athlete working

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.

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

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

6 min for both athletes to build max 1 RM Squat clean 2 min break Max reps - 1 min max reps thrusters, 40% av 1 RM squat clean - 1 min max reps front squats, 60% av 1 RM squat clean

Wod 2A: Kong Julian.  YGIG, hver atlet skal tage en hel runde hver, indtil begge atleter har færdiggjort runden med de 2 Cleans. Damen starter. Fra minut 0-12:  15/11 cal. Echobike (er buyin til hver runde). 10,8,6,4,2: Cleans anyhow 40/30. 2B + 2C. 1RM i bænk, begge atleter. Minut 12-18.

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.

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   0-5 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 2 12´ to find HEAVY LIFT (Suma de pesos máximos de cada atleta) (1º Atleta 3´ to find RM Snatch) (2º Atleta 3´ to find Rm Clean) (3º Atleta 3´ to find Rm 1 Snatch + 1 Overhead Squat) (4º Atleta 3´ to find Rm 1 Clean and Jerk) cada atleta tiene 3´ para hacer todos los levantamientos necesarios para encontrar el Rm. Los compañeros del equipo pueden ayudar a cambiar los pesos. En cada levantamiento los compañeros deben estar situados en la zona del totem Each athlete has 3 minutes to perform all the lifts necessary to find their 1RM. Teammates can help change the weights. For each lift, teammates must be positioned in the designated area.

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 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.

The instructions in English are provided in the attached documents. 1 RM squat clean (Nabačaj u čučanj) Time cap 5’ Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom koju koristi tokom snimka. Takmičar može imati već nameštenu prvu kilažu za dizanje i na 3-2-1 jasno na snimku MORA da izjavi koju kilažu diže. Može uraditi koliko god dizanja želi u okviru 5 minuta. Ako takmičar krene da podiže kilažu i u toku ponavljanja tajmer svira kraj, ponavljanje neće biti validno. Standard: Svako ponavljanje MORA da počne sa šipkom na podu — ne sme se koristiti “hang clean”. Podizanje šipke MORA da bude u jednom neprekidnom pokretu. Šipka MORA da završi u prednjem “rack” položaju, sa laktovima jasno ispred šipke. U hvatanju šipke kukovi MORAJU biti ispod vrhova kolena (“below parallel”). Na vrhu ponavljanja MORA se potpuno uspraviti — kukovi i kolena MORAJU biti potpuno ispruženi (zaključani) pre nego što se ponavljanje smatra uspešnim. Ako u hvatanju koleno dotakne pod ili šipka ne završi u pravilno pozicioniranom holdu — ponavljanje se ne računa. Osigurači MORAJU biti na šipci pre dizanja, ako nisu penal je -10kg