WODS | STANDARDS
WOD 1 – AQUA ENDURO RELAY by DECATHLON
#A1 e #A2:
2500 Mts – Run
150 Mts -Swim
1500 Mts – Sand Run
150 Mts – Swim
Time CAP: 60’
WOD 2 – THE SLED GAUNTLET by HELIFLEX
2A – In a 4’30’’ Window perform:
40 Mts Sled Drag – 45/35 Kg (20+15+10) | (15+20)
40 Mts Sled Drag – 35/25 Kg (20+15) | (15+10)
40 Mts Sled Drag – 30/20 Kg (20+10) | (20)
Transition: 30’’
2B – In a 90’’ Window:
Máx Distance, team choose the weight.
Total time: 6’30’’
WOD 3 – PICK YOUR POISON by EDIREV
2 Rounds: AMRAP5′
30/24 Calories Skierg
30 Worm Forward Lunges +
Máx Reps Gymnastics
1′ Rest btw
SCORES:
Pull Ups – 1 Point
Bar Muscle Ups – 3 Points
Ring Muscle Ups -5 Points
WOD 4 – KAYAK HUSTLE by XIPASTORE
For time:
90/60 Heavy Single Unders
750 Mts Kayak
90/60 Heavy Single Unders
Time CAP: 13’
WOD 5 – JERRICAN JAM by FITTEST
For time:
120 Mts Jerrican Carry
40 Worm Thrusters
20/14 Rope Climbs
40 Worm Thrusters
120 Mts Jerrican Carry
Time CAP: 12′
WOD 6 – ULTIMATE TEAM ENDURANCE by LA BELLA BARRA
In 9’ Window:
WOD 6A = Max Distance – Skierg
simultaneous
WOD 6B = 6 RFT
20 Mts Burpee Broad Jump
10 Alt. Kettlebell Snatch 24/16Kg
FINAL – WORM WARFARE by VITOR GUIMARÃES & FILHOS
4 RFT:
5 Worm Deadlifts R.
5 Worm Clean and Jerks
5 Worm Deadlifts L.
5 Worm Clean and Jerks
10 Zercher Squats
15/12 Sync. Toes to bar
Time CAP: 14’
