WOD Explorer

For Time: 50 Wallballs 15 Cleans 25 C2B/ Pull ups 15 C&J 25 C2B/ Pull ups 15 Snatches 50 Wallballs TimeCap: 16:00  *For all weights & standards please read the movement standards carefully!

For Time: 30 Wallballs 15 Cleans 25 Jumping Pull ups/ Pull ups 15 C&J 25 Jumping Pull ups/ Pull ups 15 Snatches 30 Wallballs  *For all weights & standards please read the movement standards carefully!

For time: 30 Toes to Bar 30 Squat clean (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  30 Box Step over (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  All movements are done syncro in pairs while 3rd athlete is resting. Time cap: 12min

For time:  20 Ring muscle-ups 80 Syncro Wallball 9/6kg in pairs 40 Power clean 80/55kg 20 Ring muscle-ups 40 Shoulder to overhead  80/55kg 80 Syncro Wallball 9/6 kg in pairs 20 Ring muscle-ups Time cap: 20min

For time: 6 min C2 Bike 6 min Row 1700 m Run

For Time: 50 wall ball 15 burpee box step up 8 m overhead lunge 15 clean 8 m overhead lunge 10 burpee box jump 8 m overhead lunge 10 shoulder to overhead 8 m overhead lunge 5 burpee box jump over 8 m overhead lunge 5 clean&jerk Time Cap:12 min

For Time: 20 cal C2 Bike 10 dumbell thruster R 10 dumbell thruster L

Part A - 4 Athletes - For Time: 2000m Row 4000m Bike Erg Then 5 km Run (Drop 2 half way) Part B - 2 Athletes - For Time: 600m Paddle Board 600m Sandbag Run Scored separately

1 Lap For Time: 6 Person Paddle Board

For Time: 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge 60 Pull-Ups (3's) 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge Max BMU in 3s Time Cap: 10mins

For Time: 2 Lengths Sled Carry 30 Devil Press (3s) 4 Lengths Sled Carry 20 Over-Unders (3s) 6 Lengths Sled Carry 40 Double DB Snatch (3s) 8 Lengths Sled Carry Remaining Time; Max Distance Handstand Walk Time Cap: 10mins

For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Males - Max Bike Erg Metres

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Females - Max Ski Erg Metres

For time - split as you like: 25/20 cal Echo Bike  30 Box Jump Overs (with step down) 20 Synchro Burpees over Worm* 40 Wall Ball Shots (14/10lbs) 20 Synchro Burpees over Worm* 30 Box Jump Overs (with step down) 25/20 cal Echo Bike TC: 11 min *Step over box and worm is allowed Cal: Mixed Teams / Female Teams

6 Rounds for time 2 scaled Wall Walks 10 alternating DB Snatches (15/10kg) 10/8 cal Row *athletes switch after each round Tie Break after finishing the 5th round

For time 3 laps Run 2x15m Worm Lunges 2 laps Run  10 Worm S2O 1 lap Run 10 Worm Squats Worm weight: 50kg Time Cap: 15 min Tie Break: completion of each run segment (after 3, 2 and 1 laps)

Endurance - Woody For Time: 45min Cap 2500m C2 Bike 1250m Ski 750m Row 750m Ski 1250m Row 2500m C2 bike  Workout Flow: Athletes can start either sitting or standing on the bike at the workout's start. When the call of "go" is made, they complete 3000m on the C2 Bike. After finishing 3000m, they move to the Ski to complete 1500m. Once they finish 1500m, they go to the rower for 1000m. After completing 1000m on the rower, they return to the Ski for another 1000m. Then they head back to the rower for 1500m before finishing with 3000m on the C2 Bike. The machine screen and the athlete must always be in clear view of the camera. The screens can count up or down to the target distance. Athletes cannot leave one machine until they finish the required distance. If moving to a machine that was used before, ensure the screen is reset before starting the distance. Score: Total time taken to finish the full workout. Split time to be taken after the first 1000m row in case of a tiebreak.  If the athlete starts the workout before the countdown/ “go” is made then that time plus 15 seconds will be added to score or the equivalent metres removed in the case of hitting the time cap.

Skill - Moana For Time: (Time cap 9:00) Buy in: 30 Secs Freestanding Handstand Hold  4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders* 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders * 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold  Rest 4min straight into workout 3B ------------- Workout Weights + Changes Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover  Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Male Under 15-16: 20kg Female Under 15-16: 15kg  Male Under 17-18: 25kg Female Under 17-18: 20kg Workout Flow: Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed. Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement. After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score.  Movement Standards: HANDSTAND HOLD - ID 12.04 Athlete supporting the body in a stable vertical position by balancing on the hands.  REP START  Inverted (upside – down) position.   Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP END  Inverted (upside – down) position.  Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP REQUIREMENTS  Hands must remain within designated area throughout the full rep.  Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  Maintain requirements until time goal is met. TOES-TO-BAR - ID 7.01 Athlete hanging from a horizontal bar moves toes to contact bar.  REP START  Vertical hang from horizontal bar.  Hips fully extended.  Heels break the vertical plane directly under the bar.  REP END  Toes on both feet touch the bar simultaneously.  The contact point is within the width of the hands.  REP REQUIREMENTS  None.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. PULL-UP - ID 7.04  Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START  Vertical hang from horizontal bar.  REP END  Bottom plane of the chin breaks the top-most horizontal plane of the bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. CHEST-TO-BAR PULL-UP - ID 7.05  Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.  REP START  Vertical hang from horizontal bar.  REP END  Chest in contact with the horizontal bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. BAR MUSCLE-UP - ID 7.07 Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.  REP START  Vertical hang from horizontal bar.  REP END  Vertical support.  REP REQUIREMENTS  No portion of the body below the thighs can move over the top-most horizontal plane of the bar.  Must pass through a portion of the dip.  CYCLE & POST REP  The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start. SINGLE UNDER - ID 10.06 Athlete jumps rope with the rope passing one time under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand. REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER - ID 10.07  Athlete jumps rope with the rope passing two times under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER CROSSOVER - ID 10.10  Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner SINGLE UNDER CROSSOVER - ID 10.11  Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. HANG CLEAN & SPLIT JERK - ID 4.09 Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk. REP START  Hang position.  REP END  Overhead lock-out. REP REQUIREMENTS  Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.  Adhere to hang rule. CYCLE & POST REP  Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

Bodyweight - Mulan For Time: (Time Cap 5:00) 16-12-8 Burpee Box Jumps @ 24/20” Step Off 8-6-4 Strict Handstand Push Ups* 16 (8/8) - 12 (6/6) - 8 (4/4) Pistols (Completed all on one side before switching)  ---------------------------- Workout Weights + Changes Male Under 12: *1 ab mat plus plate  for SHSPU (20” Box same as females for safety reasons) Box Step Ups instead Pistols Female Under 12: *1 ab mat plus plate for SHSPU Box Steps Ups Instead Pistols Male Under 13-14: *1 ab mat for SHSPU Female Under 13-14: *1 ab mat for SHSPU Workout Flow: Athletes start being the start line. When they hear ‘GO!’, they move to the box for their burpee box jump overs. After finishing those, they go to the Handstand Push Ups, and then to the pistols. The workout follows a descending ladder format until all work is done. Finally, the athlete returns to the starting line to finish. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: Burpee Box Jump Overs - ID 10.02  Athlete from lying on the ground facing the object, gets up and jumps onto the box.  REP START  Prone position.  REP END  Standing free on the other side of the object.  REP REQUIREMENTS  Jumps onto object with simultaneous take-off with both feet.  Athlete must land on the box with two feet before stepping off the other side of the box. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. STRICT HANDSTAND PUSH-UP - ID 12.01  Athlete in vertical inversion lowers down and touches head before pressing up and locking elbows.  REP START  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area.  Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement. REP END  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area. REP REQUIREMENTS  Touching head to horizontal surface. Hands must remain within designated area throughout the full rep.  Any body part may come in contact with the wall during decent, only heels on ascent.  Any additional contraction, swing, kip, knee jerk or other movement to generate momentum is prohibited. CYCLE & POST REP  Rep end is a valid rep start.  PISTOL - ID 1.06  Athlete, balancing on one leg, squats down below parallel while keeping the non-working leg elevated off the floor and returns to standing.  REP START  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body. REP END  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body.  REP REQUIREMENTS  Achieve the bottom of squat.  Non-supporting foot elevated off ground and in front of body throughout the rep.  Non-supporting foot can be held by hand.  CYCLE & POST REP  Rep end is a valid rep start.

Mixed Modal - Tarzan 4 Rounds for time: 2 Rope Climbs 30m Shuttle Runs 6 Cleans (Anyhow) 30m Shuttle Runs ---------------------- Workout Weights + Changes Male Under 12: 30kg / 9ft rope Female Under 12: 25kg / 9ft rope Male Under 13-14: 50kg / 12ft rope Female Under 13-14: 40kg / 12ft rope Male Under 15-16: 70kg / 15ft rope Female Under 15-16: 50kg / 15ft rope Male Under 17-18: 80kg / 15ft rope Female Under 17-18: 55kg / 15ft rope Workout Flow: Athletes start behind the line. When they hear "GO!", they rush to the rope for 2 climbs. Next, they do 30m shuttle runs (3x10m), followed by 6 Cleans, and then another 30m of shuttle runs to finish the round. This pattern repeats for all rounds. To complete the workout, athletes finish their shuttles by crossing the start/finish line. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: ROPE CLIMB - ID 11.01  Athlete climbs up a suspended vertical rope. REP START  Standing free.  REP END  Standing free.  REP REQUIREMENTS  Touch designated target with one hand. After touching target, show control below designated decent line, which means that both hands must go under the decent line before jumping off the rope.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. SHUTTLE RUN - ID 9.02 Athlete runs back-and-forth touching hand to the ground on each turn.  REP START  Standing free behind the start line.  One hand in contact with the ground behind the start line.  REP END  Standing free behind the end line.  One hand in contact with the ground behind the end line. REP REQUIREMENTS  None.  CYCLE & POST REP  Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner. CLEAN, ANYHOW - ID 3.01  Athlete moves object from ground to shoulders in one fluid motion.  REP START  Object-on-ground.  Hand(s) on object  REP END  Front-rack lockout.  REP REQUIREMENTS  Object is moved in one fluid motion from ground or hang to front rack.  Must be a clean movement.  CYCLE & POST REP  Object can be returned to rep start in any controlled manner.

Power - Ralph  For Time: (Timecap: 1:30) 150/125m Row  9 DB Thrusters - Double* 6 DB Hang Snatch - Double* DB Sprint Over The Line To Finish - carry DB Anyhow ---------------------------- Workout Weights + Changes Male Under 12: 7.5kg / 100m row / *single DB Female Under 12: 7.5kg / 100m row / *single DB Male Under 13-14: 15kg Female Under 13-14: 12.5kg Male Under 15-16: 20kg Female Under 15-16: 15kg Male Under 17-18: 22.5kg Female Under 17-18: 17.5kg

4 Rounds for time 4 Rope Climbs 8 lengths OH DB lunge 22.5/15kg (single) 20 Synchro DB snatch 22.5/15kg

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)

On a 20-minute clock      PART 1 0:00 - 4:00 3RM hang clean and jerk 4:00 - 5:00 - Rest PART 2 5:00 - 13:00 For time 20-40-60-80 double unders 8-6-4-2  wall walk complexes 13:00 - 14:00 Rest PART 3 14:00 - 20:00 1 RM squat clean 2A (part 1 + 3) & 2B (part 2) are two separate scores --- NOTES Prior to starting, set up all measuring lines for the wall walks as shown on the " WORKOUT DESCRIPTION" (link above). Before starting the timer, clearly show the bar and weights to be used. The barbell can be placed anywhere on the floor and may stay pre-loaded to any weight. Qualifier 25.2 is executed on a 20-minute running clock. Part 1 begins at “”3, 2, 1, … Go!” The athlete will have 4 minutes to find the heaviest load possible for 3 reps of the complex: hang clean and jerk. The whole complex should be performed unbroken. The athlete may make as many attempts as they’d like within the 4-minute time cap and may have assistance loading the barbell between attempts. Before any additional attempt, clearly show to the camera the plates about to be used. Any successful attempt where the barbell leaves the ground before the 4-minute time cap will count. The score for this section (Part 1) will be the heaviest successful lift (in kilograms). After a minute rest (4:00 – 5:00), the athlete will have to perform Part 2.  Part 2 begins at 5:00 on the clock with the athlete standing behind the jump rope and the rope on the ground. After “3, 2, 1, … go”, take the rope and perform 20 double unders. After that, move to the wall and perform 8 reps of the wall walk complex, which includes 1 wall walk plus 1 strict chest-to-wall handstand push-up (both counted as 1 rep). Next move back to the jump rope and complete 40 double unders, followed by 6 wall walk complexes. Then 60 double unders, followed by 4 wall walk complexes. The last round requires the athlete to perform 80 double unders and 2 wall walk complexes.   The athlete’s score for Part 2 (25.B) is the time or reps completed by the 13:00 mark (8-minute time cap). From 13:00 till 14:00 the athlete will take a minute of rest. For Part 3 the athlete will have 6-minutes (14:00 – 20:00) to find the heaviest load possible for 1 squat clean. The athlete may make as many attempts as they’d like within the 6-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the barbell leaves the ground before the 20-minute time cap will count. The score for this section (Part 3) will be the heaviest successful lift (in kilograms). There are 2 scores in this workout Qualifier 25.A: Sum of weights of parts 1 & 3. Qualifier 25.B: The time to finish the workout or reps completed by the 8-minute time cap (Part 2).

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

WORKOUT 3 – 'SKILL ZONE' Chipper – Team im Wechsel (eine Person arbeitet, die andere pausiert):  Kids*: -   20 Sit-Ups -   20 Air Squats -   2x 5m Bear Crawl -   50 Single Unders -   10 Hands on Box Push-ups -   20 Air Squats -   20 Ring Rows (verkürzter Winkel) Time Cap: 10min *bei der Division Erwachsene*r/Kind macht die erwachsene Person die Gewichte von Scaled 

FOR TIME: 1600 METER RUN [ATHLETE 1] 2000 METER BIKE [ATHLETE 2] 1000 METER ROW [ATHLETE 3] 500 METER SKI [ATHLETE 4] SCORE = TOTAL TIME COMPLETED  AS A TEAM YOU MUST DECIDE WHO DOES WHAT MUST BE COMPLETED IN ORDER EACH ATHLETE MUST NOT START ON THEIR STATION UNTIL THE PREVIOUS MEMBER IS FINISHED MUST TAG THE NEXT PERSON IN