WOD Explorer

Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @150/115kg 2 Legless rope climbs THEN  Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@150/115kg 7/5 Parallette Handstand Push-ups --- Men Masters 35-39 Men Masters 40-44 Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @140kg 2 Legless rope climbs THEN Max distance  Handstand walk 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@140kg 7 Parallette Handstand Push-ups (less deficit) --- Men Masters 45+ Men Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @130kg 1 Legless rope climb 1 Rope climb THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@130kg 5 Wall walks --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A In 7min  3 Rounds (byu-in) 30m Trap bar Farmer carry @80kg 2 Rope climbs THEN Max reps  Handstand Push-ups 2min Rest Part B 3 Rounds for time (cap: 7min) 7 Trap bar Deadlifts@80kg 5 Wall walks

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps

500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.

For Time: 500 Mt Run 1000 Mt Ski Erg 500 Mt Run 50 Mt Sled Push 500 Mt Run 50 Mt Sled Pull 500 Mt Run 80 Mt Burpee Broad Jumps 500 Mt Run 1000 Mt Row 500 Mt Run 200 Mt Farmer Carry 500 Mt Run 100 Mt Sandbag Lunges 500 Mt Run 100 Wall Ball -Athletes run together the whole distance. -All other movements are split as you wish.

FOR TIME In a 9/6 kg vest 4 shuttle runs (1 = 10 m) 5 rope climbs 80 m farmers carry 24/16 kg 4 rope climbs 80 m farmers carry 24/16 kg 3 rope climbs 4 shuttle runs (1 = 10 m) Scoring: 10 m = 1 rep TC: 20 min

00:00-18:00 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's) (2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete A) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete B) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete C) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete D) The workout consists of four 4-minute AMRAPs with 30 seconds of rest between each. In every round, all four athletes will work together in synchro for the first three movements. The sequence begins with 15 meters of synchro burpee broad jumps, followed by 30 meters of synchro overhead lunges, and then 45 meters of synchro farmers carry. All four athletes must stay in sync for these three sections before moving on. Once the team completes the carries, the remaining time in that 4-minute window is dedicated to max wall balls — but only one athlete performs wall balls per round. The wall ball athlete rotates each round so that by the end of the workout, all four athletes will have had one round to accumulate as many wall balls as possible. The workout continues in this same format for all four rounds, with the synchro movements always performed together and the wall ball athlete changing each time. Scoring: The team’s total score is the combined number of wall reps completed across all four rounds. 18:00-25:00- Substitutions 25:00-35:00 10 Minute AMRAP 6 High Bar Gymnastics Complex(Athlete A & B) 12 Med Ball Squats (40/20kg) (athlete C & D) 6 Barbell Shoulder to Overhead 60/40kg (athlete A & B) 6 High Bar Gymnastics Complexes (Athlete C & D) 12 Med Ball Squats (40/20kg) (athlete A & B) 6 Barbell Shoulder to Overhead 60/40kg (athlete C & D) Keep this sequence going alternating every movement. The pairs must remain the same throughout- M/F Pair.  The Complex: 1 TTB + 1 C2B: 1 Rep (This must be kept unbroken for the rep to count) Score: Max Rounds and Reps 35:00-43:00 Substitutions When the HOURGLASS Hits (43:00-60:00) 7-Minute EMOM Minute 1: 1 Shuttle Run + 3 Synchro Hang Cleans Minute 2: 2 Shuttle Runs + 6 Synchro Hang Cleans Minute 3: 3 Shuttle Runs + 9 Synchro Hang Cleans Minute 4: 4 Shuttle Runs + 12 Synchro Hang Cleans Minute 5: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 6: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 7: 5 Shuttle Runs + Max Synchro Hang Cleans Workout Description: Athletes will start at Minute 1 with 1 synchro shuttle run followed by 3 synchro hang cleans. They will rest for the remainder of that minute. At Minute 2, athletes complete 2 shuttle runs followed by 6 synchro hang cleans. The workout continues with 1 additional shuttle run added at the start of each minute and hang cleans increasing in multiples of 3 every minute. From Minute 5 onward, athletes will complete 5 shuttle runs followed by as many synchro hang cleans as possible. This continues for the final 3 minutes (Minutes 5–7). Scoring: The score is the total number of reps completed across all full rounds accomplished. Athletes must complete the round to move to the next minute. If the team doesnt manage within that minute then the workout ends.  Tie-Break: The tie-break is the maximum number of hang cleans completed in Minute 5 (the first max set). Notes: The first clean of each set may start from the floor. Once the first rep is completed, all subsequent reps must start from the hang. Weight: Barbell: 50/35kg  DB's: 2x22.5/2x15kg

15 min Time Cap Buy In 30 x 20m Synchro shuttle runs - M/F pair 20 x 20m Synchro kettlebell farmers carry - M/F pair 24/16kg 10 x 20m Synchro kettlebell goblet walking lunge - M/F pair 24/16kg Then in remaining time Rower unlocked - max distance row  Max synchro 20m kettlebell farmers carry lengths - M/F pair 24/16kg Score A = Row Distance Score B = Farmers carry lengths Workout Flow On go a M/F pair will will start running the synchro shuttle runs, the non-working pair must wait behind the start line. The shuttles are 20m out and 20m back. Out and back 40m = 2 reps. Teams can divide the work as they wish however they can only swap working athletes at the start end of the shuttle runs. When the 30 synchro shuttle runs are complete teams will move onto the 20 synchro kettlebell farmers carries, these will be complete in the same format as the shuttle runs. Male athletes must carry 2 x 24kg kettlebells and female athletes 2 x 16kg kettlebells. When the 20 synchro farmers carries are complete teams will move onto the 10 synchro kettlebell goblet walking lunges, these will be completed in the same format as the shuttle runs and farmers carries. Male athletes must carry 1 x 24kg kettlebell and female athletes 1 x 16kg kettlebell. When the synchro goblet walking lunges are complete the rower and the synchro farmers carries will be unlocked and teams will have the remainder of the 15 minutes to accumulate max distance on the rower and max reps of the synchro farmers carries in a M/F pair. Teams can divide this work and swap athletes as they wish. The workout has two scores, row distance and farmers carry lengths. Movement Standards Synchro shuttle runs - Must be completed by a M/F pair, both athletes must stay together and their feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Synchro farmers carry - Must be completed by a M/F pair, athletes must carry the kettlebells in a farmers position at their sides, athletes must stay together and both athletes feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg. Synchro walking lunge - Must be completed by a M/F pair, athletes must hold the kettlebell in a goblet position. Both athletes must stay together, athletes must lunge so that their knees touch the floor at the same time, this is the point of synchro, they must then stand tall so that their legs are straight and hips are open, stepping through is not permitted. Both athletes feet must touch the line at either end of the shuttle at the same time and athletes must stand the final lunge up fully. If athletes have different stride length it is their responsibility to adjust their stride so that they stay together. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg.

AMRAP 8 45s on / 15s off  25 Single DB Box Step Ups (20")  50 Toes to Rings  max. Single Arm Devils Press  SC : 1x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

AMRAP 8 45s on / 15s off  25 Dual DB Box Step Ups (20")  50 Toes to Bar  max. Dual DB Devils Press  RX : 2x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

Event 1 – “Carry His Strength” לזכרו של איתי יהושוע ז״ ל With a Partner | I Go – You Go Workout Flow – 3 Round For Time: 4 Synchro Shuttle Runs 15m out + 15m back = 1 rep And Then 3 Rounds (1 Rounds Each Athlete) 15 Meter Sandbag Walking Lunges 15 Meter Sandbag Run 30 Meter Sled Reverse Drag 30 Meter Farmer Carry 24+16kg T.C=18 min

For time 100 mts 2 DB farmer carry @2x22,5/15 Kg 80 A jumps 60 Synchro DB snatch 40 Burpees box jump over 20 Synchro one arm devil press Cap 10’

FOR TIME RELAY ATHLETE 1 60M FARMER CARRY 60M SLALOM SPRINT 60M SPRINT ATHLETE 2 60M FARMER CARRY 60M SLALOM SPRINT 60M SPRINT

Event 3 For time (cap: 16') Byu-in 300m Farmer carry @2x22.5/15 (share) THEN 5 Rounds (relay) 18 DB Snatches @12.5/8 (category 3 athlete) 12 DB Thrusters @2x15/10 (category 2 athlete) 6 Devil Presses @2x22.5/15 (RX athlete) Cash-out 300m Farmer carry

FOR TIME (CAP 10') 3x10m DB Walking Lunges (farmer carry) 5 Wall Walks 2x10m DB Walking Lunges (front rack carry) 5 Wall Walks 10m DB Overhead Walking Lunges 5 Wall Walks RX @22.5/15 ADVANCED @17.5/12.5 SCALED @15/10

3 rds - TC: 10min 60 DUs 24m HSW  24m regional - FrontRack hold - FarmerCarry hold lunges @ 22,5/15

3 rds - TC: 10min 120 SUs 4 Wall Walks 24m regional - Front Rack - Farmer Carry lunges @ 15/10

Elimination sprint with top 5 teams after the 3 workouts.  5 rounds, fastest avg team time win each round. Slowest team eliminated until one team remains. 90s time cap for 5 rounds of: 5m kettlebell farmer's carry D-Ball/Sandbag Platform Load Rx: KB: 2x12/16kg, 2x16/20kg, 2x20/24kg, 2x24/28kg, 2x28/32kg D-Ball: 15/30kg, 20/40kg, 30/50kg, 40/60kg, 50/70kg Scaled: KB: 2x8/12kg, 2x12/16kg, 2x16/20kg, 2x20/24kg, 2x24/28kg D-Ball: 10/15kg, 15/20kg, 20/30kg, 30/40kg, 40/50kg

WOD 4: (Octopussy) Sponsored by Reyllen Location/ Ubicación: COMPETITION FLOOR 3:  The Beach / La Playa Workout Flow: *ENGLISH On 3-2-1 ‘GO’ athletes will make their way towards the water and complete their required swim distance (with floaty attached). Once the distance is completed athletes will drop off their floaty at the designated zone, and they will make their way towards the dumbbells where they will take 2 separate weights. Athletes will then complete the required distance before replacing the dumbbells and crossing the finish line where their time will be recorded.  *CASTELLANO Al escuchar el 3-2-1 “¡YA!”, los atletas se dirigirán hacia el agua y completarán la distancia de nado requerida (con su flotador). Una vez finalizada la distancia, los atletas dejarán sus flotadores en la zona designada y se dirigirán hacia las mancuernas, donde deberán coger dos mancuernas de manera individual. A continuación, completarán la distancia indicada cargando las mancuernas antes de volver a colocarlas en el área designada. Para finalizar, cruzarán la línea de meta, donde su tiempo será registrado por el juez. Elite  *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg DB’s *CASTELLANO Por tiempo (sin TC) 400 m nado 400 m paseo del granjero con mancuernas ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg RX *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg DB’s *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas ♂25 + ♂22.5kg /♀ 17.5 + ♀15kg INTERMEDIATE  *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂22.5 + ♂20kg / ♀15 + ♀12.5kg DB’s *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂22.5 + ♂20 kg / ♀15 + ♀12.5 kg SCALED *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂20 + ♂17.5kg / ♀12.5 + ♀10kg DB’s *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂20 + ♂17.5 kg / ♀12.5 + ♀10 kg MASTERS 35 - 40 *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂25 + ♂22.5kg / ♀17.5 + ♀15kg DBs *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas ♂25 + ♂22.5 kg / ♀17.5 + ♀15 kg MASTERS 41 - 47 *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂22.5 +♂20kg / ♀15 + ♀12.5kg DB’s *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas ♂22.5 + ♂20 kg / ♀15 + ♀12.5 kg MASTERS 48+ *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂22.5 +♂20kg / ♀15 + ♀12.5kg DB’s *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂22.5 + ♂20 kg / ♀15 + ♀12.5 kg MASTERS INTERMEDIATE 40+ *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂20 + ♂17.5 kg / ♀12.5 + ♀10 kg *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas ♂20 + ♂17.5 kg / ♀12.5 +♀10 kg Score/  Puntuación: Time / Tiempo ** EN CASTELLANO ABAJO *ENGLISH   In this workout, there is an optional open water swim component. Athletes have the choice to either complete the swim or perform an alternative exercise. The rules and scoring for this portion of the workout are as follows: The score for this event is time. There is no timecap or tie-breaker for this workout.  Optional Swim: - Athletes may choose to complete the open water swim.  - An athlete will be considered swimming as soon as both feet touch the water. - If an athlete starts the swim but is rescued or chooses to return to shore for any reason, they will be marked as Did Not Finish (DNF). This is to ensure their safety, as they will need to be examined by our medical team upon returning to shore. Alternative Exercise: - If an athlete opts not to swim, they must complete 150 metres of burpee broad jumps instead. (100 metres Scaled/Inter/Inter M40+) - Choosing this alternative exercise will result in the athlete's score being marked as Scaled. (The Scaled Score positions athletes below those who completed the workout as prescribed (Rx), regardless of their performance. This scoring method ensures that athletes who scale a workout are recognized on the leaderboard but do not outrank those who complete the workout as intended.)   *CASTELLANO   En este entrenamiento, hay un componente opcional de natación en aguas abiertas. Los atletas tienen la opción de completar la natación o realizar un ejercicio alternativo. Las reglas y la puntuación para esta parte del ejercicio son las siguientes: La puntuación para este evento es el tiempo. No hay tope de tiempo ni desempate para este ejercicio.  Natación opcional: - Los atletas pueden optar por completar la natación en aguas abiertas.  - Se considerará que un atleta nada en cuanto ambos pies toquen el agua. - Si un atleta comienza a nadar pero es rescatado o decide volver a la orilla por cualquier motivo, se le marcará como No Finalizó (DNF). Esto es para garantizar su seguridad, ya que tendrá que ser examinado por nuestro equipo médico al regresar a la orilla. Ejercicio alternativo: - Si un atleta opta por no nadar, deberá completar 150 metros de saltos anchos de burpee en su lugar. (100 metros escalado/inter/inter M40+) - La elección de este ejercicio alternativo hará que la puntuación del atleta se marque como Scaled (La puntuación Scaled sitúa a los atletas por debajo de los que completaron el entrenamiento según lo prescrito (Rx), independientemente de su rendimiento. Este método de puntuación garantiza que los atletas que escalan un entrenamiento sean reconocidos en la tabla de clasificación, pero no superan a los que completan el entrenamiento según lo previsto). Movement Standards: *English Swim  Athletes have to swim with the buoy, it’s mandatory Any swim variation is allowed *Castellano Nado (Swim) Los atletas deben nadar con la boya, es obligatorio. Se permite cualquier estilo de nado. *English Farmers Carry  Athletes have to grab both uneven dumbbell in his hands in order to advance The dumbbell must be held in both hands. Athletes can swap sides as they wish. DB can’t be dragged, or on the shoulders or overhead Walking or running is allowed Grips, gloves, straps are NOT permitted. Tape or a plaster is allowed (if an athlete has tape/a plaster covering a cut for example) If dumbbells touch the box, the athlete will be required to remove the dumbbell from it and put it on the floor.  *Castellano Paseo del granjero (Farmer’s Carry) Los atletas deben coger ambas mancuernas de diferente peso, una en cada mano, para poder avanzar. La mancuerna debe mantenerse en cada mano. Los atletas pueden intercambiar los lados como deseen. No está permitido arrastrar las mancuernas, apoyarlas sobre los hombros ni llevarlas por encima de la cabeza. Se permite caminar o correr. No se permiten ganchos, guantes ni correas. Se permite el uso de esparadrapo o tirita (por ejemplo, si un atleta tiene cubierta una herida). Si las mancuernas tocan el cajon, el atleta deberá retirarlas de ella y colocarlas en el suelo.  *English Burpee Broad Jump Palms on the floor in line with feet before moving them (feet) In the lower position, the athlete's chest must touch the ground.  Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously.  The length of the jump is up to the athlete.  Taking any steps forward between the repetitions is not allowed. *Castellano Burpee salto largo (Burpee Broad Jump) Las palmas deben apoyarse en el suelo a la altura de los pies antes de moverlos. En la posición baja, el pecho del atleta debe tocar el suelo. Después, el atleta debe incorporarse y realizar un salto hacia delante, despegando y aterrizando con ambos pies de manera simultánea. La longitud del salto queda a elección del atleta. No se permite dar pasos hacia delante entre repeticiones.

WOD 3: (Playa Madre) Sponsored by “Playa Padre” Location/ Ubicación: COMPETITION FLOOR 3:  The Beach / La Playa Workout Flow: RX **EN CASTELLANO ABAJO *ENGLISH Before the countdown begins, all athletes must put on their individual flotation devices. On “3-2-1 GO,” athletes will run to the water and complete the required swim distance. After finishing the swim, athletes must exit the water and return their flotation device to the designated spot before moving forward. Once the floaties are placed back, athletes move into the meeting zone. Each male pair must wait until both partners are together before leaving, and the same applies for the female pair. The male and female pairs do not need to wait for each other at this point, or at any other stage of the workout. When both athletes of a pair are together, they collect two dumbbells and continue into the farmer’s carry zone. The farmer’s carry must be completed with one athlete working at a time, while the non-working athlete always remains behind the working athlete. After completing the farmer’s carry, athletes move forward to cover the last distance and cross through the finish arc to complete the workout. *CASTELLANO Antes de que comience la cuenta atrás, todos los atletas deben ponerse su dispositivo de flotación individual. Al escuchar el 3-2-1 “¡YA!”, los atletas correrán hacia el agua y completarán la distancia de nado requerida. Tras finalizar el nado, los atletas deberán salir del agua y devolver su dispositivo de flotación a la zona designada antes de continuar. Una vez colocados los dispositivos, los atletas se dirigirán a la zona de encuentro (meeting zone). Cada pareja masculina deberá esperar a que los dos compañeros estén juntos antes de avanzar. Lo mismo aplica para la pareja femenina. Las parejas masculinas y femeninas no tienen que esperar la una por la otra en este punto ni en ningún otro momento del entrenamiento. Cuando ambos atletas de una pareja estén juntos, recogerán dos mancuernas y continuarán hacia la zona de farmer’s carry. El farmer’s carry debe completarse con un solo atleta trabajando a la vez, mientras el compañero no-trabajador permanece siempre detrás del atleta que trabaja. Una vez completado el farmer’s carry, los atletas avanzarán para cubrir la última distancia y cruzar el arco de meta, completando así el entrenamiento. Intermediate  **EN CASTELLANO ABAJO *ENGLISH Before the countdown begins, all athletes must put on their individual flotation devices. On “3-2-1 GO,” athletes will run to the water and complete the required swim distance. After finishing the swim, athletes must exit the water and return their flotation device to the designated spot before moving forward. Once floaties are placed back, all team members move into the meeting zone. The first athlete to arrive must wait until at least one other teammate arrives in order to form a pair. At this stage, any combination of athletes can be paired. Once two athletes are together, they can leave the meeting zone and continue to the next part of the workout. The same process applies until all four athletes have left the meeting zone in pairs. Each pair collects two dumbbells and continues into the farmer’s carry zone. The farmer’s carry must be completed with one athlete working at a time, while the non-working athlete always remains behind the working athlete. After completing the farmer’s carry, athletes move forward to cover the last distance and cross through the finish arc to complete the workout. *CASTELLANO Antes de que comience la cuenta atrás, todos los atletas deben ponerse su dispositivo de flotación individual. Al escuchar el 3-2-1 “¡YA!”, los atletas correrán hacia el agua y completarán la distancia de nado requerida. Tras finalizar el nado, los atletas deberán salir del agua y devolver su dispositivo de flotación a la zona designada antes de continuar. Una vez colocados los dispositivos, todos los miembros del equipo se dirigirán a la zona de encuentro (meeting zone). El primer atleta que llegue deberá esperar hasta que al menos otro compañero llegue para poder formar una pareja. En este punto, puede formarse cualquier combinación de atletas. Una vez que dos atletas estén juntos, podrán abandonar la zona de encuentro y continuar con la siguiente parte del entrenamiento. Este mismo proceso se repite hasta que los cuatro atletas hayan abandonado la zona de encuentro en parejas. Cada pareja recogerá dos mancuernas y se dirigirá a la zona de farmer’s carry. El farmer’s carry debe completarse con un solo atleta trabajando a la vez, mientras el compañero no-trabajador permanece siempre detrás del atleta que trabaja. Tras completar el farmer’s carry, los atletas avanzarán para cubrir la última distancia y cruzar el arco de meta, completando así el entrenamiento. Score / Puntuación: Time (combined of all athletes) / Tiempo (combinado de todos los atletas). **EN CASTELLANO ABAJO *ENGLISH In this workout, there is an optional open water swim component. Athletes each time can pave the choice to either complete the swim or perform an alternative exercise. The score for this event is based on the combined time of all 4 athletes. There is no timecap or tie-breaker for this workout.  Optional Swim: Athletes may choose to complete the open water swim. An athlete is considered to be swimming as soon as both feet touch the water. If an athlete starts the swim but is rescued or returns to shore for any reason, they will be marked as Did Not Finish (DNF). This is to ensure their safety, as they will need to be examined by the medical team upon returning to shore. Alternative Exercise: If an athlete opts not to swim, they must complete 150 metres of burpee broad jumps instead, 100 metres Intermediate. Athletes who select the alternative exercise will have a 15 min penalty, this is per athlete (2 athletes 30 min, 3 athletes 45 min and all 4 athletes 60 min) .   Team Considerations: In team categories, each of the four athletes can individually decide whether to complete the swim or the alternative exercise. Athletes will work in MM / FF in the case of RX  teams and MM /MF in the case of Intermediate team for Part B  of the workout, but for Part A (the swim), athletes will complete the task individually with no obligation to stay together. The team’s final score will be the combined time of all athletes, regardless of whether they chose the swim or the alternative exercise. If any team member is marked as DNF, the entire team will be considered DNF for this workout.   *CASTELLANO En este entrenamiento, hay un componente opcional de natación en aguas abiertas. Los atletas de cada equipo pueden elegir completar la natación o realizar un ejercicio alternativo. La puntuación de este evento se basa en el tiempo combinado de los 4 atletas. No hay un límite de tiempo ni desempate para este entrenamiento. Natación Opcional: Los atletas pueden elegir realizar la natación en aguas abiertas. Un atleta se considera nadando en cuanto ambos pies tocan el agua. Si un atleta comienza a nadar pero es rescatado o regresa a la orilla por cualquier motivo, se le marcará como No Completado (DNF). Esto es para garantizar su seguridad, ya que deberán ser evaluados por el equipo médico al regresar a la orilla. Ejercicio Alternativo: Si un atleta decide no nadar, deberá completar 150 metros de burpees con salto largo, 100 para Intermedio. Los atletas que seleccionen el ejercicio alternativo tendrán una penalización de 15 minutos, esto es por atleta (2 atletas 30 minutos, 3 atletas 45 minutos y los 4 atletas 60 minutos). Consideraciones para Equipos: En las categorías de equipo, cada uno de los cuatro atletas puede decidir individualmente si completar la natación o el ejercicio alternativo. Los atletas trabajarán en MM / FF en el caso de los equipos RX, y en MM / MF en el caso de los equipos intermedios para la Parte B del entrenamiento. Sin embargo, para la Parte A (la natación), los atletas completarán la tarea de forma individual sin obligación de permanecer juntos. El resultado final del equipo será el tiempo combinado de todos los atletas, independientemente de si eligieron la natación o el ejercicio alternativo. Si algún miembro del equipo es marcado como DNF, todo el equipo será considerado DNF para este entrenamiento. WOD: RX Teams  *ENGLISH For Time: (No TC) 400m Swim 400m Farmers Carry ♂♂25 + 22.5kg /♀♀ 17.5 + 15kg DB’s (m/m + f/f pairs) *CASTELLANO Por tiempo (sin TC): 400 m nado 400 m paseo del granjero con mancuernas (♂♂25 + 22.5 kg / ♀♀17.5 + 15 kg) – en parejas (m/m + f/f) Intermediate Teams  *ENGLISH For Time: (No TC) 300m Swim 400m Farmers Carry ♂♂ 22.5 + 20kg /♂♀ 15 + 12.5kg DB’s (m/m + m/f pairs) *CASTELLANO Por tiempo (sin TC): 300 m nado 400 m paseo del granjero con mancuernas (♂♂22.5 + 20 kg /♂♀ 15 + 12.5 kg) – en parejas (m/m + m/f) Movement Standards / Estándares de movimiento: **EN CASTELLANO ABAJO *ENGLISH Swim  Athletes have to swim with the buoy, it’s mandatory Any swim variation is allowed Farmers Carry Athletes have to grab both uneven dumbbell in his hands in order to advance The dumbbell must be held in both hands. Athletes can swap sides as they wish. DB can’t be dragged, or on the shoulders or overhead Walking or running is allowed Grips, gloves, straps are NOT permitted. Tape or a plaster is allowed (if an athlete has tape/a plaster covering a cut for example)  The non-working athlete must stay behind the working athlete. If dumbbells touch the box, the athlete will be required to remove the dumbbell from it and put it on the floor.  Burpee Broad Jump Palms on the floor in line with feet before moving them (feet) In the lower position, the athlete's chest must touch the ground.  Then, the athlete stands up and jumps forward, jumping and landing with both feet simultaneously.  The length of the jump is up to the athlete.  Taking any steps forward between the repetitions is not allowed. *CASTELLANO Nado (Swim) Los atletas deben nadar con boya, es obligatorio. Se permite cualquier estilo de nado. Paseo del granjero (Farmer’s Carry) Los atletas deben coger dos mancuernas de peso desigual, una en cada mano, para poder avanzar. Las mancuernas deben mantenerse en ambas manos; los atletas pueden intercambiar los lados cuando lo deseen. No está permitido arrastrar las mancuernas, colocarlas sobre los hombros ni llevarlas por encima de la cabeza. Se permite caminar o correr. No se permiten ganchos, guantes ni correas. Se permite esparadrapo o tirita (por ejemplo, para cubrir una herida). En equipos, el atleta que no está trabajando debe permanecer detrás del atleta que trabaja. Burpee salto largo (Burpee Broad Jump) Las palmas deben colocarse en el suelo a la altura de los pies antes de moverlos. En la posición baja, el pecho del atleta debe tocar el suelo. A continuación, el atleta debe levantarse y realizar un salto hacia delante, despegando y aterrizando con ambos pies al mismo tiempo. La longitud del salto queda a elección del atleta. No se permite dar pasos hacia delante entre repeticiones.

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

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

400m Run - Synchro  160 m Farmer Carry @2x24 - SHUW | I Go U Go after 40m 400 m Run - Synchro 800 m Row - SHUW  400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @9 - SHUW | I Go U Go after 20m 200 m Run - Synchro