WODS | STANDARDS
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WOD 1 – Tied by the Tide BY IFMOTOR Aveiro
WOD 2 – Grip & Rip by BARVI
10 RFT (You Go, I Go):
20 Mts Jerrican & KB Carry
1 Rope Climb
20 Mts Jerrican & KB Carry
Time CAP: 7’
WOD 3 – Over the Wave, Over the Shoulder by TRANSWHITE
In a 9’ Window:
A 50 Mts Swim
B 50 Mts Swim
A&B 50 Mts Swim
+
AMRAP
Slam Ball Over the Shoulder*
*
40Kg – 1 Point
50kg – 3 Point
60Kg – 5 Point
70Kg – 7 Point
WOD 4 – Together Through Fire by UNBRKN Fitness
For time:
75 Cals Bike-Erg
50 Partner Wallball Shots 9 Kg
75 Toes 2 Bar / Ring Hang
50 Partner Wallball Shots 9Kg
75 Cals Bike
Time CAP: 15’
WOD 5 – Sink or Sync by DECATHLON
For time:
30 Worm Clean and Jerk
300 mts Paddle (2x150m)
30 Sync. Worm Facing Burpees
Time CAP: 15’
WOD 6 – The Grind Trilogy by HELIFLEX
WOD 6A
60 Heavy Rope Single Unders
Time CAP: 2’30’’
Transition: 30’’
WOD 6B
3 RFT:
Bear Hug Carry – 50/60/70 Kg
Time CAP: 3’
Transition: 1’
WOD 6C
In a 90’’ Window:
Máx Distance Sled Drag – (Team Choose Weight)
Load (plates: 20+15+10kg – (Sled: 30kg))
Score: Distance x Load
FINAL – The Last Wave by VITOR GUIMARÃES
FOR TIME:
1000/800 Mts Bike ERG (500/400 Mts Split)
30/20 Pull Ups Sync
20 Mts Worm Walking Lunge
1000/800 Mts Bike ERG (500/400 Mts Split)
20/10 Bar Muscle Ups Sync
40 Mts (20 Mts each) KB Overhead Walking Lunge
1000/800 Mts Bike ERG (500/400 Mts Split)
20/10 Ring Muscle Ups (dividem como quiserem)
20 Mts Worm Overhead Walking Lunges
Time Cap 15′
