WOD Explorer

50 Wall Ball Shots @9/6kg 40 Toes 2 Bar 30 Double Unders 20 Pull Ups 10 Burpee Box Jumps @24"/20" Time Cap: 10min WORKOUT FLOW The athlete completes 50 Wall Ball Shots, then 40 T2B, 30 Double Under, 20 Pull Ups and finishes the workout with 10 Burpee Box Jumps. MOVEMENT STANDARD Wall Ball Shot: The rep starts with a deep squat, hips below parallel and ends with the ball hitting the target clearly above the specified height (Men: 305cm, Women: 274cm). When picking up the ball the athlete does not need to stand up all the way but needs the hips below parallel with the ball off the ground. Toes 2 Bar: Hanging on the bar, every rep starts with the feet behind the vertical line of the pull up bar and ends with both feet touching the bar at the same time.  Double Under: With the athlete jumping, the rope needs to pass the feet twice in between jumps. Pull Up: Hanging on the bar, every rep starts with the feet behind the vertical line of the pull up bar and ends with the athletes chin over the bar. Strict, kipping and butterfly technique is allowed.  Burpee Box Jump: The rep starts with the burpee, chest and thighs are touching the ground before standing back up and ends with jumping on the box extending the hips and knees. Step down is required. VIDEO REQUIREMENTS The athlete, Wall Ball Target, Pull Up Bar, Rope and Box need to be visible throughout the workout. WODProof etc. is allowed. Before the workout starts, the athlete needs to film all weights and heights used in the workout.

'Worm hole' is: For time 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 40/60kg worm 8 minute time cap RULES Athletes must start and end on the start/finish mat. Athletes must drop the worm after each 4 metre section of lunges. All movements must meet the movement standards and be credited by the judge. If a team receives a no rep at any time during a 4 metre lunge section, the entire 4 metre must be repeated WORKOUT FLOW Athletes begin on the start/ finish mat. On "3,2,1 Go!" athletes move to the worm on the far side of the floor. Athletes complete 12 metres of worm lunges in 4 metre sections. After each 4 metre section the worm MUST be dropped. Athletes will turn around, return the worm to the shoulders and lunge back to the where they started. Athletes MUST NOT turn with the worm on the shoulders, or try to twist and face the other way with the worm off the floor. After the 12 metre lunge, athletes may move directly into 30 worm squats without dropping the worm. The worm must remain on the athletes' shoulders throughout the squats. Both athletes must carry the worm on the same shoulder side. All squats must be performed facing the spectator side. After the final squat, the worm must be dropped to the floor before returning to the shoulders for the next set of worm lunges. Athletes will then complete an 8 metre worm lunge in 4 metre sections following same worm lunge rules outlined above. After the 8 metre lunge, athletes may move directly into 30 worm thrusters without dropping the worm. Both athletes must keep the worm on the same shoulder for a rep to count. If the worm is on opposite shoulders, no reps will be credited until it is returned to the same side. After the last thruster, the worm must be dropped to the floor. Athletes will complete a final 4 metre worm lunge. Once complete, the worm must be dropped and both athletes sprint to the finish mat. The workout time stops when both athletes touch the mat. If team do not complete all reps in under 8 minutes, the score will be the total number of reps. MOVEMENT STANDARDS Worm lunges The worm must be lifted from the floor to the shoulders, with both athletes carrying the worm on the same shoulder side. At the start of each 4 metre section, both of the front athlete's feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of the trailing athlete pass OVER the line AND both athletes have hips and knees fully extended. A lunge rep is credited when: Both feet of the rear athlete have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension. Turning Between Sections After each 4 metre section, the worm must be dropped to the floor before athletes turn around and begin the next section. Athletes may not turn while the worm is on their shoulders. When athletes complete the final lunge section of a set, they may proceed directly to the next movement without dropping the worm, unless otherwise stated. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. The worm comes off either athlete's shoulder at any point during the movement. Athletes lunge with different legs. Any part of the front athlete's feet starts on or over the line. Both feet of the rear athlete do not pass completely over the target line. No-Rep Penalty If a no-rep is called at any point during a 4 metre lunge section, the team must return the worm to the start of that 4-metre section and repeat the section from the beginning. It is therefore highly recommended you don’t get no repped! Worm squats The worm must be taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the tops of the knees at the same time, before returning to full extension of knees and hips. This will repeat for the 30 reps. A squat clean is permitted for the first rep. A no rep will be given if: One or both athletes do not squat below parallel Athletes do not squat below parallel at the same time Both athletes do not finish the rep fully extended at the same time Worm thrusters The worm is taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the top of the knees. The rep finishes when the worm is pressed up and over to the opposite shoulder in one continous movement. A clean and press is not permitted. Once the worm is on the opposite shoulder athletes can begin the next rep - there is no requirement to reach full hip and knee extension between reps. No lock out of the elbows is required at any point. The last rep must be held on the shoulder until signalled by the judge that the rep is complete. A no rep will be given if: Either athlete does not squat below parallel, or they do not not reach parallel at the same time The worm ends up on a different shoulder for both athletes  There is a pause between the squat and the shoulder to overhead The worm is dropped before the rep is credited Bodyweight walking lunges (Scaling option for worm lunges) Athletes will start standing side by side -  both feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended in synch, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of both athletes pass OVER the line AND both athletes have hips and knees fully extended at the same time.  A lunge rep is credited when: Both feet of both athletes have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension in synch Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.  Turning Between Sections After each 4 metre section, athletes will turn and lunge back. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. Athletes lunge with different legs. Any part of the feet starts on or over the line. The feet do not pass completely over the target line. Placing the non-working hand/ arm on the thigh or anywhere on the body

Athletes 1 & 2 Time Cap: 11 minutes (0:00–11:00) Station A (Pair 1): Row For Time: 150 calories on the rowing machine Athletes may split calories as needed. Upon completion, rest for the remainder of the 11-minute cap.

Athletes 3 & 4 Station B (Pair 2): Deadlift + Burpees Over Bar (Relay Style) For Time: Complete the following relay-style sequence using a 100 kg (Men)/65 kg (Women) barbell: 15 Deadlifts: Athlete 1 15 Burpees Over Bar: Athlete 1 15 Deadlifts: Athlete 2 15 Burpees Over Bar: Athlete 2 12 Deadlifts: Athlete 1 12 Burpees Over Bar: Athlete 1 12 Deadlifts: Athlete 2 12 Burpees Over Bar: Athlete 2 9 Deadlifts: Athlete 1 9 Burpees Over Bar: Athlete 1 9 Deadlifts: Athlete 2 9 Burpees Over Bar: Athlete 2 6 Deadlifts: Athlete 1 6 Burpees Over Bar: Athlete 1 6 Deadlifts: Athlete 2 6 Burpees Over Bar: Athlete 2 Athletes must complete their assigned reps before switching. Only one athlete works at a time. Upon completion, rest for the remainder of the 11-minute cap. Rest as needed until the start of Part Two. The team switches PAIRS between stations (athletes who rowed now move to barbell, and vice versa).

Athletes 1 & 2 Part Two: Time Cap: 11 minutes (begins after Part One ends) Station A (Pair 1, now at Barbell): Front Squat + Toes to Bar (Relay Style) For Time: Complete the following relay-style sequence using a 60 kg (Men)/35 kg (Women) barbell: 15 Front Squats: Athlete 1 15 Toes to Bar: Athlete 1 15 Front Squats: Athlete 2 15 Toes to Bar: Athlete 2 12 Front Squats: Athlete 1 12 Toes to Bar: Athlete 1 12 Front Squats: Athlete 2 12 Toes to Bar: Athlete 2 9 Front Squats: Athlete 1 9 Toes to Bar: Athlete 1 9 Front Squats: Athlete 2 9 Toes to Bar: Athlete 2 6 Front Squats: Athlete 1 6 Toes to Bar: Athlete 1 6 Front Squats: Athlete 2 6 Toes to Bar: Athlete 2 Athletes must complete their assigned reps before switching. Only one athlete works at a time. Upon completion, rest for the remainder of the 11-minute cap.

Athletes 3 & 4 Station B (Pair 2, now at Rower): Row For Time: 150 calories on the rowing machine Athletes may split calories as needed. Upon completion, rest for the remainder of the 11-minute cap.

For Time:  Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins

“Double Gracesabel”  For Time: - 30 Clean & Jerks Athlete 1 - 30 Clean & Jerks Athlete 2 - 30 Snatches Athlete 3 - 30 Snatches Athlete 4 60/40kg
One Athlete working at a time
Power or Squat - 16min Cap‫

“Prison Break” For Time (Relay Style)
Athlete 1: 8 Shuttle Run (120m) 4 Rope Climbs (15ft) Athlete 2: 8 Shuttle Run (120m) 3 Rope Climbs (15ft) Athlete 3: 8 Shuttle Run (120m) 2 Rope Climbs (15ft) Athlete 4: 8 Shuttle Run (120m) 1 Rope Climbs (15ft) - 10min Cap

“Wacky Jackie” For Time: Athletes 1&2 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) Athlete 3&4 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) -17min Cap

“Same Same But Different” For Time:
Athletes 1&2
45 Partner Deadlifts 115kg  45 Synchro Bar Facing Burpees

Athletes 3&4
21-15-9 Partner Deadlifts 115kg Synchro Bar Facing Burpees - Partner Deadlift = One barbell Unevenly Loaded - 15min Cap

3 A AMRAP 5 Min  10m SYNC DB OH Walking Lunge 6 Halfway Wall Walks - share anyhow 14 SYNC DB Snatch followed by 2 min rest    then  3 B  For Time 14 SYNC DB Devils Press 80/50cal Row 14 SYNC DB Devils Press Db weights: MM - 15/12.5kg FF - 12.5/10kg

For Time Buy In  1 Round Each 20/15cal Row then 3 Rounds Each (you go I go) 12 Burpee Box Jump Overs 61/50cm 12 Shoulder to Overhead 30/20kg then Cash Out 1 Round Each 20/15cal Row

40 - 50 minutes For Time - 10 min Time Cap 30 Sandbag to shoulder 50/30kg (1 athlete) 30 Synchro burpee box jump overs 24" (2 athletes) 25 Sandbag to shoulder 50/30kg (1 athlete) 20 Synchro burpee box jump overs 24" (2 athletes) 20 Sandbag to shoulder 50/30kg (1 athlete) 10 Synchro burpee box jump overs 24" (2 athletes) 10 Sandbag to shoulder 50/30kg (1 athlete) 5 Synchro burpee box jump overs 24" (2 athletes) Score = Time Workout Flow & Rules Each team will have one 50kg sandbag, one 30kg sandbag and two 24 inch height boxes. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go the team will begin with the 30 sandbag to shoulder with one athlete working at a time, teams can swap the working athlete as they wish male athletes must use the 50kg sandbag and females the 30kg sandbag.  All 30 sandbag reps must be complete before the team moves onto the 30 synchro burpee box jump overs with two athletes working in synchro. Teams can again swap the working athletes as they wish.  All 30 reps of the synchro burpee box jump overs must be complete before teams move onto the 25 sandbag to shoulder. Teams will progress through the workout in this manner alternating between sandbag to shoulder and synchro burpee box jump overs. Time will stop when the last synchro burpee box jump over is complete. Movement Standards Sandbag to shoulder -  Athletes must take the sandbag from in contact with the floor and lift it to the top of their shoulder. At this point they must extend their free arm out to their side parallel to the floor to demonstrate control at the top of the movement. Touch and go reps are permitted however the sandbag must touch the floor on every rep. Only one athlete is permitted to work at a time. Synchro burpee box jump overs - Performed by two athletes, athletes chest and hips must make contact with the floor at the same time on the same side of the boxes, this is the point of synchro. Athletes can then step or jump up and must jump onto the box, stepping onto the box is not permitted. Athletes can then step or jump down to the other side of the box to complete the rep.

5 rounds for time (12' Cap): 15 Box Jump 15 Chest to bar 15-12-9-6-3 Shoulder to overhead ( weight increase every round ) Barbell weight in kg: (60/40 - 70/45 - 80/50 - 90/55 - 100/60) 5' rest before part2

Find your Max for time 5 minutes: 1 Squat Snatch 1 Overhead Squat 1 min break "Isabel" For time 4 minutes 30 Snatches

For Time: 5 Synchro Burpees over Bar 10 Synchro Power Snatches (40/25) 20/16 Cal Echo Bike (each) 30 Synchro Wall Ball Shots (9/6) 40 Single Unders (each) 30 Synchro Front Rack Reverse Lunges (40/25) 20 Gymnastic Complex* 10 Synchro Power Cleans (40/25) 5 Synchro Thruster (40/25) TC: 15min *Gymnastics Complex:  2 Single Leg T2B (1 each leg) + 1 Pull-Up

Test 1 - Endurance  For Time: 3000m Bike 1500m Row 75 Burpees 1500m Ski 3000m Bike U16 / 60+ / Scaled: 2000m Bike 1000m Row 50 Burpees 1000m Ski 2000m Bike Equipment list: Concept 2 Rower Concept 2 Bike Concept 2 Ski Flow: The athlete will start with both feet on the tape line behind the bike erg. When the timer starts, athletes will complete 3000m on the Bike. On completion of the Bike the athlete moves straight to the Rower to complete 1500m. On completion of the rower the athlete moves to the tape line where they must perform 75 burpees. Following the Burpees, the athlete moves to the ski to complete 1500m. On completion of the Ski the athlete finishes on the Bike to complete another 3000m. The athlete's score is their finish time on their final Bike or their completed number of metres inside the time cap (1 burpee = 1m) Movement Standards: For the Ergs each machine must start at 0 with the console reset. A judge can turn on the screen for the athlete. For the Burpees, the Chest + Hips must touch the floor. At the top, the athlete must fully extend their hips and knees with their body in an upright (fully extended) position. Feet must leave the floor simultaneosuly and you must clap both hands above or behind the head. Video: Camera must be set up behind the ergs with the consoles in view. The burpee line must be perpendicular to the camera to allow reps to be judged from side on. Athlete must display the completed metres which will be saved in the history log on the machine.  Before the Workout: - State your name and date. - Show the blank erg screens. After the Workout: - Show the Completed metres from each Erg's history log

For Time 120/90 cal Row 60 Syncro DB/KB One Arm Hang Snatches  120/90 cal Echo Bike MM KB 24 kg & DB 22.5 kg FF KB 16 kg & DB 15 kg

For Time 5 Rounds  10 Syncro Toes to Bar 10 Syncro Lateral Burpees over Bar 10 Syncro Thruster 40/30

For Time 3 Rounds SYNCRO of:  12 Deadlifts + 9 HangPowerClean + Shoulder to Overhead --- 40 Pullups --- 2 Rounds SYNCRO of: 12 Deadlifts + 9 HangPowerClean + Shoulder to Overhead --- 30 C2B Pullups --- 1 Round SYNCRO of: 12 Deadlifts + 9 HangPowerClean + Shoulder to Overhead --- 20 Bar Muscle Ups MM 50kg FF 35kg

50 PU  50 DB Lunges  50 BJO  50 TTL  50 BW squats  50 cal. AB 

10km row Every 3 minutes: 16 burpee broad jumps

4 rounds: 20 OHS @40/25kg (2 sync) 20 Sit ups with a medicine ball (all 4)

“Detonator” 25.1 TEST: MIXED/STRENGTH Part A - From 00:00 to 09:00 For time: 20 - 40 - 20 TTB Alt. Dumbbell Snatches 25/20 kg  *50 Double unders btw sets 3 min. rest Part B - From 12:00 to 17:00 Find 1RM Bench press Резултат Част А • Крайното време за изпълнение. • Ако състезател не успее да изпълни всички повторения в указаното време, то за краен резултат се приема броят на завършените повторения (CAP+...). Част Б - Килограмите на най-тежкия успешен опит.

“Detonator” 25.1 TEST: MIXED/STRENGTH Part A - From 00:00 to 09:00 For time: 20-30-20 TTB Alt. DB Snatches 20/15 kg 30 DU btw sets 3 min. rest Part B - From 12:00 to 17:00 Find 1RM Bench press Резултат Част А • Крайното време за изпълнение. • Ако състезател не успее да изпълни всички повторения в указаното време, то за краен резултат се приема броят на завършените повторения (CAP+...). Част Б • Резултатът от най-тежкия  успешен опит.

''Fast & Furious'' 25.2 TEST: POWER For time: 3-4-5-6-7-8 Clean and jerk Lateral Burpees over bar Time CAP: 5 min. Вариации на теста Elite: Barbell 70/50 kg  Advanced: Barbell 50/35 kg Scaled: Barbell 40/25 kg  Резултат  Част А • Крайното време за изпълнение. • Ако състезател не успее да изпълни всички повторения в указаното време, то за краен резултат се приема броят на завършените повторения (CAP+...).