WOD Explorer

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

5 Rounds For Time: 1 Legless Rope Climb 24 Calories Air Bike 1 Legless Rope Climb 18 Ballistic Block Squats Then Cross The Finish Line

4 Rounds For Time: 2 Laps Run [1 Lap = 160 Meters] 14 Parallettes Handstand Push-Ups With Mat 24 Box Jump Overs [60 cm] Then Cross The Finish Line Tie-Break: Time At The End Of The 3rd Round

The instructions in English are provided in the attached documents. For time: PART A: Buy in: 35/50 cal row - then – PART B: 3 rounds of: 20 alt snatch 60 double unders Time cap 10’ Scaled 25/40 cal / 10/15kg / 150single unders – Advanced 35/40+ 12,5/20kg – Rx 15/22,5kg Flow: Na početku snimka takmičar se predstavlja sa kategorijom za koju snima trening kao i opremu sa jasno prikazanom kilažom na bučici kao i monitorom sa određenim brojem kalorija koji se vesla. Takmičar kreće sa veslačice sa rukama iza leđa i na 3-2-1 kreće da vesla određene kalorije. Kada monitor pokaže 0 kalorija onda silazi sa veslačice i radi 3 runde za vreme 20 naizmeničnih trzaja i 60 duplih vijača do isteka 10 minuta na tajmeru. Ako je takmičar završio sve 3 runde vežbi, upisuje vreme završetka poslednjeg ponavljanja. Ako takmičar nije završio sve 3 runde vežbi, upisuje ukupan broj odrađenih vežbi do isteka vremena (pr. takmičar je uradio 2 cele runde, svih 20 trzaja i 40 duplih vijača = 80+80+20+40=220 bodova). Takmičar ima dva rezultata za ovaj trening, vreme iz PART A i vreme ili broj bodova za PART B. Dozvoljeno je korišćenje isključivo Concept2 veslačice. Standardi: Veslanje (Row): Takmičar mora imati ruke iza ljeđa pre početka vremena na tajmeru. Na 3-2-1 kreće da vesla i ne pušta veslo dok monitor ne pokaže određeni broj kalorija (pogledati svoju kategoriju). Takmičar MORA staviti brojanje kalorija u nazad kako bi se videlo tačno vreme završetka. Ako takmičar napusti veslo pre jasno završenih kalorija i pokaza monitora sa vremenom i 0 na ekranu, penal je dodavanje 30 sekundi na rezultat. Alternativni trzaj bučicom (Alternate snatch): Takmičar uzima bučicu sa poda i jednim neprekidnim pokretom trza bučicu iznad glave, druga ruka je slobodna i NE SME dodirivati bilo koji deo tela. Pokret je zavrsen kada su kolena, kukovi i lakat na radnoj ruci potpuno opruženi i u jednoj liniji. Kada takmičar izvrši jedno ponavljanje, prelazi u drugo gde spušta bučicu skroz do poda bilo kojom tehnikom dok obe glave bučice ne dodirnu pod pre zamene ruke i ponovnog trzaja. Bacanje bučice tokom izvođenja treninga nije dozvoljeno. Dupla vijača (double under): Tokom svake duple vijače, uže prolazi dva puta ispod stopala za svaki skok. Uže mora da se okreće unapred da bi se ponavljanje računalo. Računaju se samo uspešni skokovi, ne i pokušaji. Single under: Tokom svakog skoka, uže prolazi ispod stopala za svaki skok unapred da bi se ponavljanje računalo. Skok mora biti sunožni odnosno sa obe noge zajedno ne jedna po jedna.

For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 50m Shuttle run after each erg

For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 50m Shuttle run after each erg

For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 150m Shuttle run after each erg

For time: 1km Row (Broken down into 250m efforts from each athlete) 2km Bike (Broken down into 500m efforts from each athlete) 1km Ski (Broken down into 250m efforts from each athlete) *Whole team completes a 150m Shuttle run after each erg

ADVANCED M 21-15-9 Reps for Time Deadlifts 100 KG Box Jump 75 CM Time Cap: 8 minutes INTERMEDIATE M 21-15-9 Reps for Time Deadlifts 80 KG Box Jump 75 CM NOVICE M 21-15-9 Reps for Time Deadlifts 70 KG Box Jump 60 CM ROOKIE M 21-15-9 Reps for Time Deadlifts 55 KG Box STEP UP 60 CM - STEP UP OPEN W 21-15-9 Reps for Time Deadlifts 55 KG Box Jump/STEP UP  60 CM-STEP UP ROOKIE F 21-15-9 Reps for Time Deadlifts 45 KG BOX STEP UP  50 CM

FOR TIME              100 WALL BALL 9 KG    100 CALORIE ROW ADVANCED 100-100 WB9 INTERMEDIATE 90/90 WB9 NOVICE M 80/80 WB 9 ROOKIE M 70/70 WB6 OPEN F 70/70 WB6 ROOKIE F 60/60 WB 6

ADVANCED  For Time 30 Burpee Muscle-Ups Time Cap: 7 minutes

NOVICE M For Time 45 Burpee Get Over 120 cm Time Cap: 7 minutes OPEN F For Time 45 Burpee Get Over 120 cm Time Cap: 7 minutes ROOKIE F For Time 45 Burpee Get Over 100 cm Time Cap: 7 minutes

For Time 20 Shoulder-to-Overheads  20 cal echo Bike Time Cap: 7 minutes ADVANCED 60 KG INETRMEDIATE 50 KG NOVICE 40 KG

INTERMEDIATE   For Time 20 Burpee Muscle-Ups Time Cap: 7 minutes

100 Double Unders for time It does not need to be unbroken!!!! Please make sure you film it and post the video with your score

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

2 rounds: 10 Box jump over 75/60cm 50 Synchro Deadlift 70/47.5kg 10 Box jump over 75/60cm 30 Synchro Shoulder to overhead 70/47.5kg 10 Box jump over 75/60cm 10 Rope climbs to 3.5m 10 Box jump over 75/60cm Deadlifts and Shoulder to overhead are 2 athlete synchronization

3 rounds for time: 15 Ring muscle-up 21 Back squat 80/55kg 21 Ring dip 42cal Standing Bike erg

3 Rounds for time 200M RUN Together 20 C2B 30 DB Bench Press

Event 3: MF/MF - BW/Mix For Time: 2 Rounds: (each pair) 14 Synchro T2B 13 Synchro Box Jump Overs @ 24'' 12 Synchro KB Snatch @ 24/16kg ---1min Rest--- 2 Round Relay: (all 4) 10m HSW Cap: 12min * Each pair does 2 rounds before switching, HSW is a Relay of all 4 ** HSW is in 5m each way, 2x2.5m Segments *** Time is called once the last athlete touches the wall after the final HSW

Event 4: M/M/F/F - Relay For Time: 15/12cal Bike 15 C2B 15 Thrusters @ 50/35kg Cap: 9min

For Time: 80/64cal Row 40 T2B 80 Wall Balls 40 T2B 80/64cal Row Time Cap: 20min

3-3-3-3 Intervals 200m Run 50m KB(2) Front Rack Carry @ 24/16kg Max Meter HSW in Remaining Time (Complete 100m for Time or max reps/meters) *1min Rest Between Intervals Total Time: 15min

For Time: 20 Burpee DB(2) Box Step Up Overs @ 22.5/15kg @ 20'' 30 BMU 20 Burpee Box Jump Overs Time Cap: 9min

FOR TIME ELITE/RX 60 dumbbell snatch 22.5/15 80 wall ball shots 9/6 600/500 meter row MASTER 35+ 60 dumbbell snatch 22.5/15 80 wall ball shots 9/6 600/500 meter row INTERMEDIATE 60 dumbbell snatch 17.5/12.5 80 wall ball shots 6/4 600/500 meter row SCALED 40 dumbbell snatch 15/10 60 wall ball shots 6/4 600/500 meter row TIME CAP: NONE Please make sure you read and fully understand the workout description and movement standards.

FOR TIME ELITE/RX 40 toes-to-bar 30 box jump overs 60/50 20 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar MASTER 35+ 40 toes-to-bar 30 box jump overs 60/50 15 bar muscle-ups 30 box jump overs 60/50 40 toes-to-bar INTERMEDIATE 30 toes-to-bar 30 box jump overs 60/50 15 chest-to-bar pull-ups 30 box jump overs 60/50 30 toes-to-bar SCALED 40 leg raises 30 box jump overs 60/50 20 ring rows 30 box jump overs 60/50 40 leg raises TIME CAP: 10 MINUTES Please make sure you read and fully understand the workout description and movement standards.

for time 15 squat snatch 400m run tc 5:00 weight: sc 30/20 iner 45/30 rx 60/40

Dead Winner / TEST: Power EM    FOR TIME: 3 ROUNDS 5 Parallette HSPU 10 Deadlifts @120kg Time cap: 4min. След като завършите  5 Parallette HSPU и 10 Deadlifts, това се счита за един рунд. Трябва да повторите тази последователност още два пъти, за общо 3 рунда. Резултат: Крайният резултат е времето, за което сте завършили всичките 3 рунда. Ако не успеете да завършите тренировката в рамките на 4 минути, резултатът ви ще бъде CAP+ завършените повторения.