FLOW GAMES 2023

ΗΡΑΚΛΕΙΟ,Greece * 16/12/23 - 16/12/23

FLOW GAMES - FITNESS WOMEN - WOD 1

Workout Details

IN 7' TIME WINDOW PERFORM:

21-15-9

  • CALORIES ROW
  • HAND RELEASE PUSH UPS
    • REMAINING TIME: MAX CALORIES ROW

*ATHLETES MUST RESET ROWER IN EVERY ROUND

Workout Notes

SCORES:


TOTAL REPS COMPLETED.

TIE BREAKER: THE TIME OF 15 CALORIES COMPLETED

FLOW GAMES - FITNESS WOMEN - WOD 2

Workout Details

FOR TIME

*CAP: 10'

  • 40 DOUBLE DBs SHOULDER TO OVERHEAD @ 7.5 kgs

  • 40 BOX JUMP OVERS @ 50 cm

  • 20 DOUBLE DBs HANG CLEANS @ 7.5 kgs

  • 20 BURPEES BROAD JUMP

  • 10 DOUBLE DBs DEVIL PRESSES @ 7.5 kgs

  • 200 SINGLE UNDERS

Workout Notes

SCORES:

THE TIME ATHLETES COMPLETED THE WORKOUT OR TOTAL REPS COMPLETED IN THE GIVEN TIME

TIE BREAKER: NONE

FLOW GAMES - FITNESS WOMEN - WOD 3a | The Final

Workout Details

 

FOR TIME

*CAP: 15’

3 ROUNDS

10 TOES TO BAR/STRAIGHT LEG RAISES

10 FRONT SQUATS

 

2 ROUNDS

15 PULL UPS/RING ROWS

8 FRONT SQUATS

 

1 ROUND

20 CHEST TO BAR/PULL UPS

5 FRONT SQUATS

 

Workout Notes

1. (6 ATHLETES FROM EACH DIVISION)

2. LOAD: 40/20, 50/25, 60/30KG

3. SCORING:

PART A: THE TIME ATHLETES COMPLETE THE WORKOUT OR TOTAL REPS COMPLETED IN THE GIVEN TIME

TIE BREAKER: NONE

PART B: HEAVIEST LOAD

FLOW GAMES - FITNESS WOMEN - WOD 3b | The Final

Workout Details

5 Minute WINDOW

To find the 1 REP MAX CLEAN

Workout Notes

1. (6 ATHLETES FROM EACH DIVISION)

2. LOAD: 60/25, 70/30, 80/35KG

3. SCORING:

PART A: THE TIME ATHLETES COMPLETE THE WORKOUT OR TOTAL REPS COMPLETED IN THE GIVEN TIME

TIE BREAKER: NONE

PART B: HEAVIEST LOAD