WOD Explorer

For time 10 complex parallel 30 Burpees over the worm 30 worm thrusters 300 mts run 200 mts swim 300 mts run

For time 8 complex parallel 30 Burpees over the worm 30 worm squat 300 mts run 200 mts swim 300 mts run

3 RFT 10 shuttle run - divide 15 KB deadlift sync 10 Burpee to.bumper sync Buy out- 10 wall walks - divide

For Time (TC 10:00)  6 Shuttle Run (2x 7.5m)  30 Box Jump (20/24“)  6 Shuttle Run (2x 7.5m)  30 alt. DB Snatch 6 Shuttle Run (2x 7.5m)  30 DB Thruster (Change every 5)  6 Shuttle Run (2x 7.5m)  20 Alt. Single Arm Devils Press  Weights Male: 1x 22,5 kg Weights Female: 1x 15 kg Please review all Standards in our description Video. 

4 Burpee shuttle run (10 + 10 m) 4 Clean and jerk 4 DB snatch 2 Muscle up/ 4 C2B pull up/pull ups 4 Toes to bar 4 sHSPU/ kHSPU/wall walks 8 wall balls TC - 4 min

TRIAL RUN

PART A RELAY STYLE ATHLETE 1: 400M RUN 12 BACK SQUAT 120KG ATHLETE 2: 400M RUN 12 BACK SQUAT 100KG ATHLETE 3: 400M RUN 12 BACK SQUAT 80KG ATHLETE 4: 400M RUN 12 BACK SQUAT 60KG PARTB RELAY STYLE ATHLETE 4 : 40M SLED PUSH 125KG ATHLETE 3 : 40M SLED PUSH 125KG ATHLETE 2 : 40M SLED PUSH 165KG ATHLETE 1 : 40M SLED PUSH 165KG AFTER SLED 60 BACK SQUAT AS A TEAM-RELAY STYLE EVERY TIME YOU BREAK YOU MUST RUN 400M ATHLETE 1 FIRST :130KG ATHLETE 2 : 110KG ATHLETE 3 : 90KG ATHLETE 4 : 70KG

FOR TIME 4 ROUNDS I GO YOU GO 80M SWIM ( IF YOU CAN'T SWIM YOU CAN RUN IN THE WATER) 80M RUN ON THE SAND *WATER DEPTH SCALED : 1,20M ROOKIES : 1M

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

4 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES

4 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES

3 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES

3 ROUNDS OF 10 X 40 M SHUTTLE RUN 500 M / 400 M ROW TIME CAP 16 MINUTES

For Time Pair MM: 200 m Sandbag Bearhug + 200 m Run Pair FF: 200 m Sandbag Bearhug + 200 m Run Pair MM: 200 m Sandbag Lunges + 200 m Run Pair FF: 200 m Sandbag Lunges + 200 m Run Bearhug: 50/30 kg Lunges: 30/20 kg

AMRAP 23 4,8 km Run 10 km Concept 2 Bike Max Distance Row in the remaining Time

For Time 100 m Run 40 Sync. DB Snatch 100 m Run 40 Sync. Burpees 100 m Run 40 Sandbag Cleans 100 m Run Snatch: 22,5/15 kg Cleans: 60/40 kg

4k Run + Hurdles

FOR TIME 3km Run Стадион Младост https://maps.app.goo.gl/AfAPzufKn9hVD9tp9

'Worm hole' is: For time 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 40/60kg worm 8 minute time cap 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! 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 Bodyweight walking lunges (Scaling option for worm lunges) 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

“Prison Break” For Time (Relay Style)
Athlete 1: 8 Shuttle Run (120m) 4 Rope Climbs (15ft) Athlete 2: 8 Shuttle Run (120m) 3 Rope Climbs (15ft) Athlete 3: 8 Shuttle Run (120m) 2 Rope Climbs (15ft) Athlete 4: 8 Shuttle Run (120m) 1 Rope Climbs (15ft) - 10min Cap

EVENT 1 1200m run 20 BP get over box 2000m row 20 BP get over box 1200m run

FT- TC:17min (other location) buy in 800m run 100 alt DB SN @ 22,5/15 * 120 situps * buy out 800m run * divide as desired; you should have the number before you go running again Tiebreak: after the first 800m

FT- TC:17min (other location) buy in 800m run 100 alt DB SN @ 15/10* 120 situps* buy out 800m run * divide as desired; you should have the number before you go running again Tiebreak : after the first 800m

Alternative WOD3-TC: 14min buy in 10 shuttle runs (1=2x6m) 60 SA DB SN @ 32/22,5* 100 situps* buy out 10 + 1/2 shuttle runs  * divide as desired; you should have the number before you go running again Tiebreak: after the first Shuttle Runs

Alternative WOD3-TC: 14min buy in 10 shuttle runs (1=2x6m) 60 SA DB SN @ 22,5/15* 100 situps* buy out 10 + 1/2 shuttle runs  * divide as desired; you should have the number before you go running again Tiebreak: after the first Shuttle Runs

8-6-4-2 Clean and Jerk After each round 10 Shuttle Run (7.5m)

Complete a rep target every 2 minutes before the window closes. Remaining time is rest. Unfinished reps carry over into the next window, losing your rest. Split reps however you like, I go you go. Rx: 0-2 mins: 30/26/22 cal airbike 2-4 mins: 30 hang power cleans (60/42.5kg) 4-6 mins: 40 toes to bar 6-8 mins: 400m relay run (200m each) 8-10 mins: 30 pull-ups Scaled: 0-2 mins: 24/20/16 cal airbike 2-4 mins: 30 hang power cleans (42.5/30kg) 4-6 mins: 40 knee raises 6-8 mins: 400m relay run (200m each) 8-10 mins: 30 jumping pull-ups Score is accumulated time taken to complete reps, or remaining reps if DNF. Teams aim to have the quickest time possible.

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

800 meters run Max rounds 8 toes-to-bar 8 2-DB thruster 22.5/15 Open 4 toes-to-bar 1-DB thrusters

WOD 1 INDIVIDUALS: “Buenas Vistas 2.0”   Sponsored by:  Delegación de deportes Marbella    Location/Ubicación: : Competition Floor 5  Mountain  Workout Flow: **EN CASTELLANO ABAJO *ENGLISH All categories will complete this workout as prescribed. On 3-2-1 ‘GO’ athletes will run an undisclosed distance on the beautiful mountain of Marbella.  *CASTELLANO Todas las categorías completarán este entrenamiento tal y como está prescrito. Al escuchar el 3-2-1 “¡YA!”, los atletas realizaron una carrera de distancia no revelada en la espectacular montaña de Marbella. Score / Puntuación: Time / Tiempo WOD: *All Categories / Todas las categorías For Time (no time cap) /Por tiempo (sin límite de tiempo):  Mountain Trail Run / Carrera de montaña  Movement Standards / Estándares de movimiento: Run / Carrera (Run) Athletes may run or walk the required distances.  Los atletas pueden correr o caminar la distancia requerida. Potential Penalties: **En Castellano Abajo *English: Athletes who are unable to complete the run will be scored as DNF and scored 0 points. It is the athletes responsibility to be at the start point one hour before their heat start time. *Castellano Los atletas que no puedan completar la carrera serán calificados como DNF y recibirán 0 puntos. Es responsabilidad de los atletas estar en el punto de salida una hora antes de la hora de inicio de su serie. WOD 1 TEAMS: “Buenas Vistas 2.0”  Sponsored by:  Delegación de deportes Marbella    Location/Ubicación: : Competition Floor 5  Mountain  Workout Flow: RX/Intermediate *ENGLISH Both categories will complete this workout as prescribed. On 3-2-1 ‘GO’ athletes will run an undisclosed distance on the beautiful mountain of Marbella. Teams are not required to run together.  *CASTELLANO Las categorías RX e Intermedio completarán este entrenamiento tal y como está prescrito. Al escuchar el 3-2-1 “¡YA!”, los atletas realizarán una carrera de distancia no revelada en la espectacular montaña de Marbella. En las pruebas por equipos, no es obligatorio que los atletas corran juntos. Score / Puntuación: Time (combined of all athletes) / Tiempo (combinado de todos los atletas). WOD: For Time: (No TC)/ Por tiempo (sin límite de tiempo): Mountain Trail Run / Carrera de montaña. Potential Penalties / Posibles Penalizaciones **En Castellano Abajo *English: Athletes who are unable to complete the run will be scored as DNF and scored 0 points. It is the athletes responsibility to be at the start point one hour before their heat start time. Teams will receive a penalty of 3 minutes per athelete if they are late for their heat for every 15 minutes delay. *Castellano Los atletas que no puedan completar la carrera serán calificados como DNF y recibirán 0 puntos. Es responsabilidad de los atletas estar en el punto de salida una hora antes de la hora de inicio de su serie. Los equipos recibirán una penalización de 3 minutos cada atleta si llegan tarde a su manga por cada 15 minutos de retraso. Movement Standards / Estándares de movimiento:  Run /  Carrera (Run): Athletes may run or walk the required distances / Los atletas pueden correr o caminar la distancia requerida.