WOD Explorer

4 ROUND  FOR TIME  12 GROUND TO OVERHEAD 10 GOBLET SQUAT 8 ALT. OVEHEAD REVERSE LUNGE 60 SINGLE UNDER  2' REST  2' MAX KCAL ROW 

6 ROUND  FOR TIME  10 GROUND TO OVERHEAD 8 GOBLET SQUAT 6 OVEHEAD REVERSE LUNGE 40 SINGLE UNDER  cap:10  2' REST  2' MAX KCAL ROW 

4 ROUND  FOR TIME  10 HANG DB SNATCH 8 GOBLET SQUAT 6 ALT. REVERSE LUNGE  4 DB CLUSTERS 30 DOUBLE UNDER  cap:9  2' REST  2' MAX KCAL ROW 

75-50-25 reps for time of: Wall-ball shots AbMat sit-ups Bike calories* *Women bike 60-40-20 calories ♀ 14-lb medicine ball to a 9-foot target ♂ 20-lb medicine ball to a 10-foot target

4 rnds For Time 200m Row 10 Burpee 1 Obstacle Course 7 Handstand Push Up 1 Obstacle Course Intermediate: HSPU Elite: Strict HSPU

3 rnds For Time 6 Bar Muscle Up 10 Hang power Snatch 30 kg 30 Wall Ball 6 kg

B.I.: 15 pull-up then For Time: 10-8-6-4 KTB deadlift 2x20kg DB Clean 2x15kg Roll up over 2x 20kg Plate

4rnds For Time: 250m Row 12 Burpees 1 Pyramid 12 DB Press

4rnds For Time: 250m Row 12 Burpees 4 Knee to Chest 12 KTB OHS

FOR TIME 3 rounds 20 Shoulder to Over Head* 21/15 Cal Row** *30/20 kg **Concept2 RowErg 

FOR TIME  20-16-12 Sumo Deadlift High Pull* Box Step Up With Kettlebell Box Jump Over (step down)** * 16/12 kg ** 50 cm

WORKOUT 1 FOR TIME - 8,000M BIKE ERG ATHLETES SWAP ON THE MINUTE, EVERY MINUTE.  STANDARDS:  Before starting ensure that the Bike Erg monitor has been set with a custom 8,000m workout.  Working in a 'You Go I Go' AND 'Every Minute on the Minute' format, both athletes will work their way into completing the 8,000m total. Athletes MUST swap every minute, on the minute.  0-1: Athlete A 1-2: Athlete B 2-3: Athlete A 3-4: Athlete B... and so on.  Your score is the time shown on the monitor at the end of the 8,000m.  RULES FOR FILMING:  1) Timer must be visible with both athletes clearly in the video frame. 2) Athletes must show the monitor at the start of the workout. 3) Athletes must show the monitor at the end of the workout.  SETTING UP THE MONITOR Press 'Menu' - 'Select Workout' - 'Single Distance' - Set to 8000m.  PENALTIES A time penalty will be applied on any transition that goes beyond the 1minute limit. I.e An athlete will encure a 5sec penalty if they stay on the engine for 1'05sec. 

Event 1 – “Carry His Strength” לזכרו של איתי יהושוע ז״ ל With a Partner | I Go – You Go Workout Flow – 3 Round For Time: 4 Synchro Shuttle Runs 15m out + 15m back = 1 rep And Then 3 Rounds (1 Rounds Each Athlete) 15 Meter Sandbag Walking Lunges 15 Meter Sandbag Run 30 Meter Sled Reverse Drag 30 Meter Farmer Carry 24+16kg T.C=18 min

Final Event – Green Beach Top 6 For Time  5 – 4 – 3 Reps of Full Rounds: Barbell Weightlifting Burpee Over The Bar Muscle-Ups (Women: 3 – 2 – 1) Athlete Assignments: Athlete A Snatch Athlete B Overhead Squat Athlete C Front Squat Barbell Weight: 50 / 35 kg Scaled Version: Chest to Bar Pull-Ups 10 – 8 – 6 (Women: 6 – 4 – 2) Pull-Ups 12 – 10 – 8 (Women: 8 – 6 – 4) מקצה הגמר  – Team Final פורמט: שלשות | 3 סבבים | עבודה בתור מבנה כללי • המקצה מורכב מ־ 3 סבבים מלאים. • בכל סבב: o כל אחד משלושת חברי הקבוצה נכנס בתורו. o בכל רגע נתון עובד מתחרה אחד בלבד. • כל מתחרה שמגיע לתורו מבצע סיבוב מלא של  5–4–3 חזרות מכל התרגילים שהוקצו לו. זרימת הביצוע מתחרה 1 • Barbell Weightlifting: o Front Squat – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 לאחר סיום כל הרצף (5→4→3) – מתחרה 2 נכנס. מתחרה 2 • Barbell Weightlifting: o Overhead Squat – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 לאחר סיום – מתחרה 3 נכנס. מתחרה 3 • Barbell Weightlifting: o Snatch – 5, 4, 3 • Burpee Over The Bar: o 5, 4, 3 • Muscle-Ups: o גברים: 5, 4, 3 o נשים: 3, 2, 1 בחירת תפקידים • הקבוצה רשאית לבחור מראש: o מי מבצע Front Squat o מי מבצע Overhead Squat o מי מבצע Snatch • הבחירה נעשית לפני תחילת המקצה ואינה ניתנת לשינוי.  Scaled – גימנסטיקס בלבד הסקייל חל רק על תרגילי הגימנסטיקס. אופציה 1 – Chest to Bar • גברים: 10 / 8 / 6 • נשים: 6 / 4 / 2 אופציה 2 – Pull-Ups  • גברים: 12 / 10 / 8 • נשים: 8 / 6 / 4 • ❗ יש להצהיר מראש על בחירת הסקייל • אין מעבר בין אופציות במהלך המקצה

For time 100 mts 2 DB farmer carry @2x22,5/15 Kg 80 A jumps 60 Synchro DB snatch 40 Burpees box jump over 20 Synchro one arm devil press Cap 10’

For time 10 complex parallel 30 Burpees over the worm 30 worm thrusters 300 mts run 200 mts swim 300 mts run

For time 8 complex parallel 30 Burpees over the worm 30 worm squat 300 mts run 200 mts swim 300 mts run

For time 40 Synchro pull ups 30 Thrusters(a repartir) @70/45 kg 30 Synchro chest to bar 20 Fron squat (a repartir)@90/55 Kg 20 Synchro bar muscle ups 20 Squat cleans(a repartir)@100/70 Kg 10 Rope climbs 10 Clean&jerk @100/70 Kg

For time 20 Synchro pull ups 30 Thrusters(a repartir) @50/35 kg 15 Synchro pull ups 20 Fron squat (a repartir)@60/40 Kg 10 Synchro chest to bar 15 Squat cleans(a repartir)@70/50 Kg 6 Rope climbs 10 Clean&jerk @70/50 Kg

6' for Max Shoulder to Overhead (female bar) 1' Rest then FOR Time - Cap 6' 120/100/80 Dus 30 SandBag Reverse lunge sync

For Time (TC 10:00)  6 Shuttle Run (2x 7.5m)  30 Box Jump (20/24“)  6 Shuttle Run (2x 7.5m)  30 alt. DB Snatch 6 Shuttle Run (2x 7.5m)  30 DB Thruster (Change every 5)  6 Shuttle Run (2x 7.5m)  20 Alt. Single Arm Devils Press  Weights Male: 1x 22,5 kg Weights Female: 1x 15 kg Please review all Standards in our description Video. 

Team Series Week 3:  Part A 0-10 min  45 Thruster Veteran:40/30; Rookie: 30/25 60 Barfacing Burpees  Split as you want  Part B  12-20 min  8 Rounds for time YGIG each Round  5 Deadlifts Veteran 100/70 Rookie 70/50 kg  7/5 cal Echo Bike  This Workout has 2 Scores.

FOR TIME 16' 2 RONDAS 12 BURPEES OVER BAR 12 CLEANS 12 BURPEES OVER BAR 12 THRUSTERS SUBIMOS PESO 2 RONDAS 12 BURPEES OVER BAR 12 CLEANS 12 BURPEES OVER BAR 12 THRUSTERS SUBIMOS PESO 2 RONDAS 12 BURPEES OVER BAR 12 CLEANS 12 BURPEES OVER BAR 12 THRUSTERS

FOR TIME 16' 2 RONDAS 10 BURPEES OVER BAR 10 CLEANS 10 BURPEES OVER BAR 10 THRUSTERS SUBIMOS PESO 2 RONDAS 10 BURPEES OVER BAR 10 CLEANS 10 BURPEES OVER BAR 10 THRUSTERS SUBIMOS PESO 2 RONDAS 10 BURPEES OVER BAR 10 CLEANS 10 BURPEES OVER BAR 10 THRUSTERS

FOR TIME 16' 2 RONDAS 8 BURPEES OVER BAR 8 CLEANS 8 BURPEES OVER BAR 8 THRUSTERS SUBIMOS PESO 2 RONDAS 8 BURPEES OVER BAR 8 CLEANS 8 BURPEES OVER BAR 8 THRUSTERS SUBIMOS PESO 2 RONDAS 8 BURPEES OVER BAR 8 CLEANS 8 BURPEES OVER BAR 8 THRUSTERS

FOR TIME: CASH IN 50 CAL ROW A1 10m YUGO A2 10m BEAR HUG CARRY SANDBAG A1+A2 30 SANDBAG OVER YUGO (I go you go)  A1 10m BEAR HUG CARRY SANDBAG A2 10m YUGO A1+A2 30 SANDBAG OVER YUGO (I go you go) CASH OUT 50 CAL ROW TC 12 ' SANDBAG Elite/Rx/Master 60kg Intermedio 40/50 kg Escalado 30/40 kg Mix 50 kg

TRIAL RUN

FOR TIME CASH IN 40 HAND STAND PUSH UP FACING THEN 20m HSW (UBK = 10m) 15 CHEST TO BAR 25 TOES TO BAR 10 PULL OVER 25 TOES TO BAR 15 CHEST TO BAR 20m HSW (2 360) TC 8´

ELITE FOR TIME 50 DOUBLE UNDERS 20 PISTOL 10 BAR MUSCLE UPS 50 DOUBLE UNDERS 20 PISTOL 10 RING MUSCLE UPS 50 DOUBLE UNDERS TC 5´ RX/MASTER FOR TIME 50 DOUBLE UNDERS 20 PISTOL (a repartir) 10 BAR MUSCLE UPS synchro 50 DOUBLE UNDERS 20 PISTOL (a repartir) 10 RING MUSCLE UPS synchro 50 DOUBLE UNDERS TC 5´ INTERMEDIO FOR TIME 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 30 DOUBLE UNDERS TC 5´ ESCALADO 60 SINGLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 60 SINGLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 15 AMERICAN KB SYNCHRO 60 SINGLE UNDERS TC 5´ MIXTAS FOR TIME 30 DOUBLE UNDERS 30 KB GLOBET SQUAT SYNCHRO 10 BAR MUSCLE UPS (repartir) 30 DOUBLE UNDERS 30 AMERICAN KB SYNCHRO 10 BAR MUSCLE UPS (repartir) 30 DOUBLE UNDERS TC 5 ´