Elite/RX/Master 35 male – Elite/RX female
- 5 km run

Master 40/45+ male – Master female
- 4 km run

- Follow the course (there will be volunteers to guide the athletes)

General rule (every wod ) : Athletes need to be ready ( already warmed up ) for the " last briefing " 10 minutes before your schedule time. 

500 m Row : all out.

All categories 

In 5’ window, perform the biggest total in Clean & Jerk possible with the addition of your 2 best lifts. You will have unlimited attempts during these 5 minutes. Only the bars approved by the judges will be counted

General rule (every wod ) : Athletes need to be ready ( already warmed up ) for the " last briefing " 10 minutes before your schedule time. 

Elite/RX/Master 35/40/45+ male
FOR TIME (9’ cap) :

- 16 calories ski
- 32 m sled push @ 53 kg
- 16 calories ski
- 64 m sled push @ 43 kg
- 16 calories ski
- 96 m sled push @ 33 kg

Elite/RX/Master female

FOR TIME (9’ cap) :

- 16 calories ski
- 32 m sled push @ 43 kg
- 16 calories ski
- 64 m sled push @ 38 kg
- 16 calories ski
- 96 m sled push @ 33 kg

- You need to cross the line in order to finish the sled part ( each interval )

- DO NOT LET GO THE HANDLE, 10 SECONDS PENALTY

General rule (every wod ) : Athletes need to be ready ( already warmed up ) for the " last briefing " 10 minutes before your schedule time. 

Elite/RX/Master 35 male – Elite/RX female

AMRAP 15’ :
- 10 Handstand push-ups
- 20 Single-leg squats (pistol)
- 30 Pull-ups

Master 40/45+ male – Master female

AMRAP 15’ :
- 5 Handstand push-ups
- 10 Single-leg squats alternate (pistol)
- 15 Pull-ups

General rule (every wod ) : Athletes need to be ready ( already warmed up ) for the " last briefing " 10 minutes before your schedule time. 

Elite male/female
REMREP 2’/2’/2’/3’ (1’ rest after each round) :
- 80 Double unders
- 20 m Handstand walk
- Max rep Power snatch @ 70/45 kg in the
remaining time

RX/Master 35 male – RX female
REMREP 2’/2’/2’/3’ (1’ rest after each round) :
- 80 Double unders
- 20 m Handstand walk
- Max rep Power snatch @ 60/40 kg in the
remaining time

Master 40/45+ male – Master female
REMREP 2’/2’/2’/3’ (1’ rest after each round) :
- 70 Double unders
- 7 Power snatch @ 50/35 kg
- Max distance handstand walk in the
remaining time

( 2,5 meters = 1 Rep )

- Wod Scheme : 

2 minutes ON / 1 minute OFF 

2 minutes ON / 1 minute OFF 

2 minutes ON / 1 minute OFF 

3 Minutes ON / Fin du wod

General rule (every wod ) : Athletes need to be ready ( already warmed up ) for the " last briefing " 10 minutes before your schedule time. 

- Pay attention to the flow 

- everything repetition counts ! 

One round = 80 reps ( DU ) + 4 reps ( HWS ) + X reps ( Snatch )  

Total Score = addition of your 4 rounds 

Elite Male / Elite Female :For Time (9'Cap)

- 3/2 Legless rope climbs ( Male : Start L sit on the Floor )
- 16/12 Bar muscle-ups
- 32/24 Assaut bike calories
Lunges accross the finish line (Dumbbells overhead lunges @ 22,5/15kg)

RX Male / Master 35 Male / Rx Female : For Time (9'Cap)

- 3/2 rope climbs ( Standing start allowed - no jump )
- 12 Bar muscle-ups ( 8 reps only for RX Female )
- 32/24 Assaut bike calories
Lunges accross the finish line (Dumbbells overhead lunges @ 22,5/15kg)

Master 40 / Master 45+ / Master Female : For Time (9'Cap)

- 3/2 rope climbs ( Standing start allowed - no jump )
- 9 Bar muscle-ups ( 6 Master Female )
- 27/21 Assaut bike calories
Lunges accross the finish line (Dumbbells overhead lunges @ 22,5/15kg)

Elite/RX/Master 35 male – Elite/RX/Master female

AMRAP 9’ :

- 50 m swim
- + Ascending reps each round (2-4-6…) of :
 DB hang sq. cleans @ 22,5/15 kg
 Burpees

Master 40/45+ male

AMRAP 9’ :

- 50 m swim
- + Ascending reps each round (2-4-6…) of :
 DB hang sq. cleans @ 15 kg
 Burpees

ATHLETES NEED TO BE IN THE SWIMMING POOL WAITING AREA 10 MINUTES BEFORE YOUR WOD SCHEDULE.  ( If your wod is at 15:00 , you need to be seated in the waiting zone at 14:50 ) 

- Jumping is allowed

- Do not drop the Dumbbells ( Minus 5 reps ) 

- Each meter counts !  5 m = 1 rep

- Db Hang Squat Clean : DB can be lowered inside or outside your legs. Any style is allowed

Elite/RX/Master 35 male – Elite/RX female

4 RFT :
- 28 Wall ball shots 9/6 kg
- 14 Burpees box jump over 30/24”
- 7 Deadlift @ 140/95 kg

Master 40/45+ male – Master female

4 RFT :
- 28 Wall ball shots 9/6 kg
- 14 Burpees box jump over 30/24”
- 7 Deadlift @ 120/85 kg

General rule (every wod ) : Athletes need to be ready ( already warmed up ) for the " last briefing " 10 minutes before your schedule time. 

- Athletes can NOT use their hands to help them move over the box