wod 1

elite

MASTERS 30-34

MASTERS 35-39

8 min AMRAP

21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)

Men: 60 Kg
Women: 40 Kg
1 block=3m

MASTERS 40-44

8 min AMRAP

21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)

Men: 50 Kg
Women: 30 Kg
1 block=3m

MASTERS 45+

8 min AMRAP

21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)

Men: 50 Kg/plate 20kg
Women: 30 Kg/plate 10kg
1 block=3m

TEAM men

8 min AMRAP

SHARE AS YOU WISH

21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)

Men: 60 Kg
1 block=3m

mixed couples

8 min AMRAP

SHARE AS YOU WISH

21reps: Power Clean
21m Handstand Walk (7blocks)
15reps: Front Squat
15m Handstand Walk (5blocks)
9reps: Shoulder To Overhead
9m Handstand walk (3blocks)

Men: 60 Kg
Women: 40 Kg
1 block=3m

Individual Scaled

8 min AMRAP

21reps: Power Clean
21m Overhead Plate Walking Lunges (7blocks)
15reps: Front Squat
15m Overhead Plate Walking Lunges(5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Walking Lunges(3blocks)

Men: 40 Kg / Plate 20 Kg
Women: 25 Kg / Plate 10 Kg

Teenagers

8 min AMRAP

21reps: Power Clean
21m Overhead Plate Lunges
(1 block=3m)
15reps: Front Squat
15m Overhead Plate Lunges (5blocks)
9reps: Shoulder To Overhead
9m Overhead Plate Lunges(3blocks)

Boys: 30 Kg, Plate 10Kg
Girls: 20 Kg, Plate 5Kg
1 block=3m

rookies

for time

50 reps: Air Squat
21reps Prisoner Walking Lunges
30 reps: Sit Ups
15 reps Prisoner Walking Lunges
10 reps: Burpees
9 reps Prisoner Walking Lunges

Timecap: 8 minutes

wod 2

elite

MASTERS 30-34

MASTERS 35-39

2 (A) - 40''ON / 20'' OFF

For 2 reps Snatch
AND
Max reps: Overhead Squat

In Stations:

Men: 50Kg/60Kg/70Kg/80Kg
Women: 40Kg/45Kg/50Kg/55kg

1min Rest

THEN

2 (B) FOR TIME

Slalom Sprint 150m
Timecap 1’

MASTERS 40-44

2 (A) - 40''ON / 20'' OFF

For 2 reps Snatch
AND
Max reps: Overhead Squat

In Stations:

Men: 40Kg/50Kg/60Kg/70Kg
Women: 20Kg/25Kg/30Kg/35kg

1min Rest

THEN

2 (b) - 40''ON / 20'' OFF

Shuttle Sprint 150m

MASTERS 45+

2 (A) - 40''ON / 20'' OFF

For 2 reps Snatch
AND
Max reps: Overhead Squat

In Stations:

Men: 40Kg/50Kg/60Kg/70Kg
Women: 20Kg/25Kg/30Kg/35kg

1min Rest

THEN

2 (b) - 40''ON / 20'' OFF

Shuttle Sprint 150m

team men

8 min AMRAP

SHARE AS YOU WISH

Athlete A: Wall Handstand Hold (If drops 1 BLOCK back)
Athlete B: Max Distance in Farmers Walk

3m check point

Men:2×60

mixed couples

8 min AMRAP

SHARE AS YOU WISH

Athlete A: Wall Handstand Hold (If drops 1 BLOCK back)
Athlete B: Max Distance in Farmers Walk

3m check point

Men:2×60
Women:2×40

Individual Scaled

2 (A) - 40''ON / 20'' OFF

For 2 reps Snatch
AND
Max reps: Overhead Squat

In Stations:

Men: 40Kg/50Kg/60Kg/70Kg
Women: 20Kg/25Kg/30Kg/35kg

1min Rest

THEN

2 (b) - 40''ON / 20'' OFF

Shuttle Sprint 150m

Teenagers

2 (A) - 40''ON / 20'' OFF

For 2 Squat Cleans
AND
Max reps Front Squats

In Stations:

Boys: 30Kg/40Kg/45Kg/50Kg
Girls: 20Kg/25Kg/30Kg/35kg
1min Rest
THEN

 

2 (b) - 40''ON / 20'' OFF

Shuttle Sprint 150m

rookies

6 MIN AMRAP

Cash in: 30 Burpees
Max Distance in Farmers Walk

(1blocks=3m) check points

Men:2×40
Women:2×25

wod 3

elite

MASTERS 30-34

MASTERS 35-39

10 min Amrap

30 reps: Unbroken Double Unders
5 reps of the gymnastic-complex*

Gymnastic-Complex
3 reps: Toes To Bar
2 reps : Pull Ups
1 rep : Bar Muscle Up

MASTERS 40-44

10 min Amrap

30 reps: Double Unders
5 reps of the gymnastic-complex*

Gymnastic-Complex
3 reps: Toes To Bar
2 reps : Pull Ups

MASTERS 45+

10 min Amrap

30 reps: Double Unders
5 reps of the gymnastic-complex*

Gymnastic-Complex
3 reps: Toes To Bar
2 reps : Pull Ups

team men

10 min Amrap

Athlete A

30reps: Unbroken Double Unders
then:
8 reps: to share of the gymnastic-complex*

Gymnastic-Complex
3 reps: Toes To Bar
2 reps : Pull Ups
1 rep : Bar Muscle Up

mixed couples

10 min Amrap

Athlete A

30reps: Unbroken Double Unders
then:
8 reps: to share of the gymnastic-complex*

Gymnastic-Complex
3 reps: Toes To Bar
2 reps : Pull Ups
1 rep : Bar Muscle Up

Individual Scaled

10 min Amrap

20 reps: Double Unders
20 reps: Toes To Bar
10 reps: Pull Ups

Teenagers

10 min Amrap

20 reps: Double Unders
20 reps: Knees To Elbows
5 reps: Pull Ups

rookies

10 MIN AMRAP

50 reps: Single Unders
20 reps: Knees To Elbows
5 reps: Burpees Over Bar

"THE PELION DIVERS CHALLENGE"

elite

MASTERS 30-34

MASTERS 35-39

for time

WOD4_A

200m Swim Open Water
7min Time Cap.

2min Rest/Transition to WOD4_B

7 min For

Max Cal.in RowErg.
Cash in: 15reps Burpees Over 1,3m Obstacle

Men: 6,2 kg Vest
Women: 4 kg Vest

MASTERS 40-44

for time

WOD4_A

200m Swim Open Water
7min Time Cap.

2min Rest/Transition to WOD4_B

7 min For

Max Cal.in RowErg.
Cash in: 15reps Burpees Over 1,3m Obstacle

MASTERS 45+

for time

WOD4_A

200m Swim Open Water
7min Time Cap.

2min Rest/Transition to WOD4_B

7 min For

Max Cal.in RowErg.
Cash in: 15reps Burpees Over 1,3m Obstacle

team men

for time

WOD4_A

Athlete A

200m Swim Open Water
7min Time Cap.

2min Rest/Transition to WOD4_B

7 min Share
RowErg For Max Cal.
Cash in: 50reps Burpees Over 1,3m Obstacle

Men: 6,2 kg Vest

mixed couples

for time

WOD4_A

Athlete A

200m Swim Open Water
7min Time Cap.

2min Rest/Transition to WOD4_B

7 min Share
RowErg For Max Cal.
Cash in: 20reps Burpees Over 1,3m Obstacle

Men: 6,2 kg Vest
Women: Vest 4 kg

Individual Scaled

for time

WOD4_A

200m Swim Open Water
7min Time Cap.

2min Rest/Transition to WOD4_B

7 min For

Max Cal.in RowErg.
Cash in: 15reps Burpees Over 1,3m Obstacle

Teenagers - FINALS

for time

WOD4_A

200m Swim Open Water
7min Time Cap.

2min Rest/Transition to WOD4_B

7 min For

Max Cal.in RowErg.
Cash in: 15reps Burpees Over 1,3m Obstacle

wod 5 - semifinal

elite

MASTERS 30-34

MASTERS 35-39

5 min AMRAP

8 reps: power clean
10 reps: shoulder to overhead
12 reps: back squat

Men: 60 Kg
Women: 45 Kg

Individual Scaled

MASTERS 40-44

MASTERS 45-49

5 min AMRAP

8 reps: power clean
10 reps: shoulder to overhead
12 reps: back squat

Men: 50 Kg
Women: 40 Kg

MASTERS 50+

5 min AMRAP

8 reps: power clean
10 reps: shoulder to overhead
12 reps: back squat

Men: 40 Kg
Women: 30 Kg

TEAM men

5 min AMRAP

8 reps: power clean
10 reps: shoulder to overhead
12 reps: back squat

All the reps must
be Synchronized
by the athletes

Men: 60 Kg

mixed couples

5 min AMRAP

8 reps: power clean
10 reps: shoulder to overhead
12 reps: back squat

All the reps must
be Synchronized
by the athletes

Men: 60 Kg
Women: 45 Kg

wod 6 - final

elite

MASTERS 30-34

MASTERS 35-39

for time

Cash in:30 pistols

Then

8-6-4-2 reps of:

Ring muscle ups
Thrusters
Handstand push ups

Men: 50 Kg
Women: 40 Kg

MASTERS 40-44

for time

Cash in:30 pistols

Then

8-6-4-2 reps of:

Bar muscle ups
Thrusters
Handstand push ups

Men: 40 Kg
Women: 30 Kg

MASTERS 45-49

MASTERS 50+

for time

8-6-4-2 reps of:

Chest to bar
Thrusters
Handstand push ups

Men: 40 Kg
Women: 30 Kg

TEAM men

for time

SHARE AS YOU WISH

Cash in:30 pistols

Then

10-8-6-4-2 reps of:

Ring muscle ups
Thrusters
Handstand push ups

20m distance for Hi-5 change

Men: 50 Kg

mixed couples

for time

SHARE AS YOU WISH

Cash in:30 pistols

Then

10-8-6-4-2 reps of:

Ring muscle ups
Thrusters
Handstand push ups

20m distance for Hi-5 change

Men: 50 Kg
Women: 40 Kg

Individual Scaled

for time

10-8-6-4-2 reps of:

Toes to rings
Thruster
Wall Climb

Men: 40 Kg
Women: 30 Kg