The Final Wod [ 5 ] for Sunday 27.05 will be announced to the athletes on the same day.

It will be a HERO WOD  in memory of George Baltadoros.

34 year old pilot of Greek Air Force lost his life on April 12, 2018 defending Greece.

His Mirage 2000-5 jet crashed north of Skyros island.

He was a few miles from base after confronting Turkish jets that had entered Greek Airspace.

George joins the pantheon of Greek Heroes who have fallen defending Greece’s territorial integrity.
We pay tribute to him.

EliteMastersScaledWomen
5 ROUNDS FOR TIME OF: 5.11 Plate Carrier

10kg

  5.11 Plate Carrier

5kg

  5.11 Plate Carrier

5kg

  5.11 Plate Carrier | 5kg
1 ACCENT ROPE CLIMB ( 5m ) 3 ROPE PULL UPS ( chest to rope and full ext. )
15 PUSH UPS

[ HAND RELEASE ]
ON KNEES
1 LAP RUN
15 AIR SQUATS
TIME CAP 9min
ELITEMASTERSSCALEDWOMEN
5 min. LADDER OF:
3…6…9…12…15…  etc.
KETTLEBELL CHEST TO OVERHEAD KETTLEBELL 1 x 24 KETTLEBELL 1 x 20 KETTLEBELL 1 x 16 KETTLEBELL 1 x 12
KETTLEBELL RACKED LUNGES ALTERNATE  KETTLEBELL 1 x 24 KETTLEBELL 1 x 20  KETTLEBELL 1 x 16 KETTLEBELL 1 x 12
ELITEMASTERSSCALEDWOMEN
AMRAP 7 min OF:
10 HEAVY ROPE SINGLE UNDERS
10 meters D-BALL CARRY 65kg  40kg40kg25kg
10 NAVY SEALS SIT UPS ( ELBOWS TO KNEES)
10 meters D-BALL CARRY
20 HEAVY ROPE SINGLE UNDERS
10 meters D-BALL CARRY 65kg 40kg 40kg 25kg
10 NAVY SEALS SIT UPS ( ELBOWS TO KNEES)
 10 meters D-BALL CARRY
30 HEAVY ROPE SINGLE UNDERS
10 meters D-BALL CARRY65kg40kg40kg25kg
10 NAVY SEALS SIT UPS ( ELBOWS TO KNEES)
10 meters D-BALL CARRY……
…….etc
ELITEMASTERSSCALEDWOMEN
WITH 5.11 PLATE CARRIER VEST 10kg 5kg 5kg 5kg
3 ROUNDS FOR TIME OF:
8 D-BALL GRAB & THROW OVER THE WALL D-BALL : 40kg D-BALL : 40kg D-BALL : 40kgWITHOUT D-BALL
( + ) BURPEE WALL OVER WALL : 1.20cm WALL : 1.20cmWALL : 1.20cmWALL : 1.20cm
16 CAL ROW
8 COMMANDO PULL UPS COMMANDO JUMPING PULL UPS
TIME CAP: 16 minutes

FINALS

ELITE MEN : 8 athletes

SCALED MEN :  12 athletes

MASTERS MEN : 6 athletes

WOMEN MIXED CATEGORY : 6 athletes

ELITEMASTERSSCALEDWOMEN
A. IN A 9min CAP

3 ROUNDS OF:

21  CAL PRISONER AIR BIKE
7  THRUSTERS 60kg 40kg40kg25kg
B. IN A 8min CAP

 2 ROUNDS OF:

14  CAL  PRISONER AIR BIKE
7  CLEANS ( POWER or SQUAT ) 80kg 60kg 60kg 35kg
14  TOES TO BAR KNEES TO CHEST
C. IN A 7min CAP

 1 ROUND OF: 

21 CAL PRISONER AIR BIKE
21 DL 100kg80kg80kg55kg
21 BOX JUMPS60cm60cm60cm50cm
21 BMU C2BC2B PULL UPS
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