WOD Explorer

2          Kettlebell Get-Up 40/28 kg 2          Pullovers 10+10 Pistols 4          Kettlebell Get-Up 40/28 kg 4          Pullovers 10+10 Pistols 6          Kettlebell Get-Up 40/28 kg 6          Pullovers 10+10 Pistols 8          Kettlebell Get-Up 40/28 kg 8          Pullovers Kettlebell get-up: Valfri arm

63/50 cal Row 21       Power snatch 50/35 kg 14       Chest to bar 14       Bar muscle ups 14       Chest to bar 21       Power snatch 50/35 kg 14/11 cal Row

10 m   Handstand walk 20       Double under 15 m   Handstand walk 30       Double under 20 m   Handstand walk 40       Double under 25 m   Handstand walk 50       Double under 30 m   Handstand walk 60       Double under Handstand walk 2.5m unbroken

10   Cleans 90/65 kg 20   Burpee box jump over (60/50 cm) 10   Cleans 90/65 kg Burpee box jumps over = Box facing Cleans = Cleans anyhow

50/40/30/20 cal Echo Bike (to share) 30/25/20/15 Alternating Jump Synchro 5/10/15/20 Squat Cleans (to share @ 70/50kg)

50/40/30/20 cal Echo Bike (to share) 30/25/20/15 Alternating Jump Synchro 5/10/15/20 Squat Cleans (to share @ 60/40kg)

30 Worm Squats 30 Burpees Over Worm (synchro) 30 Toes-to-Bar (synchro) 20 Worm Thrusters 20 Burpees Over Worm 20 Chest-to-Bar (synchro) 10 Worm Clean & Jerks 10 Burpees Over Worm 10 Bar Muscle-Ups (synchro)

12 devil presses 2x22.5kg 24 lunges 2x22.5kg 12 HSPU 6 devil presses 2x22.5kg 12 lunges 2x22.5kg 6 strict HSPU 4 devil presses 2x22.5kg 8 lunges 2x22.5kg 4 Strict HSPU 3 devil presses 2x22.5kg 6 lunges 2x22.5kg 3 wall facing HSPU 2 devil presses 2x22.5kg 4 lunges 2x22.5kg 2 wall facing HSPU 1 devil presses 2x22.5kg 2 lunges 2x22.5kg 1 wall facing HSPU

ELITE/ Rx:  30 pull ups 2 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 1 forwards parallel bar traverse + 1 reverse parallel bar traverse  20 CTB 5/3 dips + 1 parallel bar traverse + 5/3 dips + 1 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 5/3 dips + 1 parallel bar traverse + unbroken turn + 5/3 dips + 1 parallel bar traverse 10 BMU THE FLOW The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories.  Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will run to the finish mat, where the timer will stop. There will be a tie breaker after the 2nd gymnastics movement. MASTERS :  30 pull ups 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 20 CTB 5/3 dips + 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 10 BMU  INTERMEDIATE :  20 TTB 1 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 15 pull ups 2 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 10 CTB TEENS 16-17 :  30 pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 20 CTB 5/3 dips + 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 10 BMU  TEENS 14-15 : 30 knee raise 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 Pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 10 CTB Scaled 20 knee raise 1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise  1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise - parallel bar" STANDARDS  PULL UP  The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when thre athletes chin clearly breaks the horizontal plane of the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Parallel Bar Traverse (all categories) - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finish when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. The legs may not touch the upright supports to assist with the traverse. Forwards parallel bar traverse + Reverse parallel bar traverse ELITE ONLY : Parallel Bar forward and reverse traverse must be completed UNBROKEN.  Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Without coming down they will then travel backwards along the bars, until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Forwards parallel bar traverse + Reverse parallel bar traverse RX ONLY : Each section(forward/backward) of the horizontal traverse must be completed unbroken but RX athletes can break at the end of the first traverse   Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Athletes may come down once hands have cleared the tape if they wish.  Athletes will then travel backwards along the bars, with hands starting clearly behind the marked tape until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Dips + Parallel Bar Traverse  ELITE  UNBROKEN /   RX/MASTERS CAN BREAK AFTER FIRST SET OF DIPS/TRAVERSE starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The dips and traverse must be completed unbroken.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Dips + Parallel Bar Traverse + Unbroken Turn -  ELITE  UNBROKEN /   RX CAN BREAK AFTER Turn  starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse .  At this point only RX athletes are permitted to come down.  (Elite must complete whole complex unbroken).  Before beginning the return traverse athlete must ensure hands are clearly behind the marked tape where they will then perform another set of dips and traverse horizontally along to the other end with hands clearly passing the marked tape.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved." DB Thrusters - The rep starts when the athlete passes through a squat position with hip crease below the top of knee with 1 x DB in one hand in  front rack position. The athlete moves in one fluid motion from full squat (hip crease below knees)  to overhead. The rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body.  A squat clean is allowed for the first rep. The non working arm may not assist in the lift. You may not push off the knees, and you may not use it to assist in the upward phase of the lift. It MAY be used to steady and position the DB in the front rack position whilst standing tall having brought the DB down from Overhead, or on a clean to get it into position, but it must not be in contact once you start moving. For clarity, as a squat clean constitutes 'moving', if an athlete decides to squat clean their 1st rep, the non working arm may not stabilise the DB as it moves into the catch position. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athletes’ chests clearly come into contact with the bar at or below the collarbone. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty If kipping/butterfly heels must break the vertical plane" BAR MUSCLE UPS  - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable. Glide kips and uprises are permitted and the feet may rise above the lowest part of the bar during the kip. The athlete IS required to pass through some portion of a dip before locking out over the bar. The rep is credited when: The athlete has both arms fully locked out in the support position above the bar with their shoulders over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athletes' feet contact the bar between their hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. HANGING KNEE RAISE The athlete must begin by hanging from the pull-up bar with arms extended.  • Heels must be brought back behind the bar.  • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips Single DB OH Walking Lunge Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; but if atheletes choose to do so they must have completed the previous rep and are standing tall. They cannot switch mid rep/lunge!  The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. On the last rep, if the dumbbell is lowered before the movement standards are met, it will be a no rep. Parallel Bar turn - once the athletes hands have cleared the Marker designating the end of the parallel bar traverse,  the athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the traverse before they begin the return traverse Parallel bar dip - starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met. The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands Parallel Bar reverse traverse - starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse backwards along the bars, until the hands pass the finish marker. The legs may not touch the upright supports to assist with the traverse.

Elite/Rx 3 RFT 10 Hang Clean @ 70/50kg 10 Lateral Bar Burpees FLOW  The athlete will start on the starting mat.  3,2,1 go...the athlete moves forward to their barbell where they will perform their hang cleans.  Upon completion of the hang cleans they will start their lateral bar burpees.  Once the burpees are complete they will move back to the bar and perform another 2 rounds of cleans and burpees.  Once the 10th burpee on the 3rd round is finished they will run to the finished mat where the timer will stop. Masters / Teens 16-17 3 RFT 10 Hang Clean @ 65/47.5kg 10 Lateral Bar Burpees Intermediate  3 RFT 10 Hang Clean @ 50/35kg 10 Lateral Bar Burpees Teens 14-15 3 RFT 10 Hang Clean @ 40/30kg 10 Lateral Bar Burpees Scale 3 RFT 10 Hang Clean @ 35/25kg  10 Lateral Bar Burpees STANDARDS HANG CLEAN: before the reps begin, the bar must be off the floor, in the standing tall position, hips knees and shoulders in a line when viewed from profile. The bar is then brought into any hang position, no lower than the knees, and finishes with barbell in front rack position, elbows in front of shoulders, hips and knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. Squat clean/power/split clean is allowed. Touch and go reps are allowed, provided the standards of locking out at the top of each rep are met. Lateral Bar Burpees  Start on one side of the bar, side on.  The chest and thighs must touch the floor at the bottom of each rep. Return to both feet with the hands off the floor, and jump over the bar. The rep is credited when both feet are on the opposite side of the bar to which you started, after successfully meeting the standards. Both feet must be off the ground at the same time for the 'jump' to count. You may not step over the bar. You may land with staggered feet. Jumping or stepping in and out of the bottom of the burpee is permitted. Your feet are not allowed to touch the bar when you pass over it. Any break of the standards will result in the entire repetition having to be completed again. Ie If the athlete touches the bar with their feet as they are getting over it, then the entire burpee and jump must be reattempted.

Elite/Rx/Masters Track 400m Run 4km C2 Bike 400m Run 400m Run + Carry 400m Run Carry @ 1 x 24/16kg KB FLOW The athlete will start behind the start mat/chip timer area. 3,2,1 go...the athlete will pass through the chip timer area and complete their first run. As soon as their run is complete they will advance to a C2 bike where they will complete their required distance. The Athlete must wait on the bike until the distance has been hit, and once it has been, the athlete then begins their second run aroud the track. Once they return from this run, they will pick up a single kettlebell and complete a weighted lap of the track.  Once completed, they will return the kettlebell to the holding pen area and then set off for their final run.  The athletes must pass through the designated chip timer area with each lap, and the finish time is taken upon completion of the final lap. All categories will complete 4 total laps of the track, with the exception of the Scaled category. For the Scaled, you will only be completing three laps, with your second lap (the one right after your bike) being the loaded run with a kettlebell. STANDARDS  Run - The run must be performed on the designated course, around the track. Timing will be tracked using a chip timer assigned to each athlete, which must be worn correctly for the duration of the event. Deviating from the track, failing to complete the full distance, or removing the chip timer during the event will result in disqualification. As chip timers are being used, the official timings will start when the athlete crosses the start line and ends upon crossing the finish line. These will be explained and shown to the athletes on the day. BIKE ERG : Athletes may adjust the seat height, handles, and damper as they wish, but they must NOT touch the monitor. They must remain on the bike erg until the screen reads the required distance. Run + Carry - The same rules and standard of the run apply. Upon beginning the lap, athletes will pick up a KB from the designated area, and return it to a designated area, before continuing with their next run. If the athlete needs to put the KB down during the run, they may do so, before picking it back up again and continuing the run. They may not launch or throw it forwards. Intermediate/Teen 14-15/ Teen 16-17 Track 400m Run 3km C2 Bike 400m Run 400m Run + Carry 400m Run Intermediate Carry @ 1 x 24/16kg KB Teen 14-15 Carry @ 1 x 16/12kg KB Scale Track 400m Run 3km C2 Bike 400m Run + Carry 400m Run Carry @ 1 x 16/12kg KB

ELITE + RX : Worm WOD 1 21 Synch TTB 21 Worm GTOH  15 Synch TTB 15 Worm GTOH  9 Synch TTB 9 Worm GTOH Worm Walking Lunge to finish line - overhead INTERMEDIATE : Worm WOD 1 21 TTB (A1) 21 Worm GTOH 15 Synch TTB 15 Worm GTOH  9 TTB (A2) 9 Worm GTOH Worm Walking Lunge to finish line - shoulder Worm Weights  70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the starting mat. 3,2,1, go... the athletes will move to the rig and complete their TTB / Knee raise as prescribed. Once they have completed the reps needed, they will advance to the worm where they will complete their required number of worm Ground to Overhead. Once the worm repetitions have been completed, the athletes will return to the rig to work through their second round of TTB / Knee Raise, before moving back to the worm again. This sequence is repeated until the pair of athletes have completed their final worm Ground to Overheads. As soon as the worm Ground to Overhead repetitions are completed, the athletes will walking lunge the worm across the finish line, in a manner prescribed by their category. The clock stops once the heels of the second athlete cross the line / are fully on the finish mat. STANDARDS  TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both athletes have both feet contact the bar between their hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Worm Ground to Overhead - The worm must be lifted together in a synchronised motion from the ground to the shoulders. Once the worm is on the shoulders, the worm must be moved to the opposite shoulder in one continuous motion. The athletes are not required to lock their elbows as the worm is passed overhead. With the worm on the opposite shoulder, athletes may lower the worm back down to the floor. Any movement violations including lack of synchronisation or dangling segments of the worm, rather than supporting fully with the shoulder, will result in repetitions being discounted. Athletes ducking their head under the worm, will incure a no rep. Worm Walking Lunge - Athletes must be on the same side of the worm, facing the same direction with the worm supported on the shoulders. If the worm has travelled beyond the designated start point for the lunge, it must be brought back behind the indicated line prior to beginning the lunge. Athletes must lunge forward together, on the same leg, with the back knees both touching the ground before standing to full extension. The rep is synchronised at the top and bottom of the rep. Note that the touch of the knee will be synchronised and the rep will be awarded when both athletes are together at extension, but athletes may rise from the lunge independently. Athletes must alternate legs for the lunges, and must be using the same leg as each other for each repitition . The feet of the rear athlete must clearly be over the marked line to mark the end of the lunge section. Shuffling forwards at any point is not allowed.  For the overhead lunges, the worm must be supported by the arms, above the head. The worm may not be rested on the athletes heads. Any contact with the head during a lunge, or once the lunge section has been started, will result in the lunge section having to be repeated.

ELITE / RX (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro CTB 15 SB Cleans 70/50kg - split 30/27 Cal Row - split 15 Synchro BMU  10 SB Cleans 70/50kg - split 10 parallel bar traverse - with turn (unbroken)  ELITE / RX (MIXED) 50 cal Row - split (tiebreaker) 30 synchro CTB 15 WORM  Cleans 70kg  30 Cal Row - split 15 Synchro BMU  10 WORM Cleans 70kg  10 parallel bar traverse - with turn  INTERMEDIATE (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 SB Cleans 50/30kg- split 30/27 Cal Row - split 15 Synchro CTB 10 SB Cleans 50/30kg - split 10 parallel bar traverse - split" INTERMEDIATE (MIXED)  50 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 WORM Cleans 70kg   30 Cal Row - split 15 Synchro CTB 10 WORM Cleans 70kg  10 parallel bar traverse - split FLOW  The athletes will start on the start mat. 3,2,1 go...the athletes will move to the rower and complete their required number of calories. Once those calories have ticked over, and no sooner, the athletes may move from the rower to the rig where they will complete their first synchro gymnastics movement.  Once those repetitions have been completed the athletes will move to the sandbag, to complete their sandbag cleans. The athletes will then move back to the rower for their second round of calories, before moving on to the rig for their second synchro gymnastics movement, before returning to the bag for their final set of cleans. The final movement for this workout is a number of parallel bar traverses, as prescribed by your category.  Once the parallel bar traverses have been completed, both athletes will move to the finished mat, where the clock will stop. STANDARDS  ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved, unless you are swapping over before the calories are completed. An athlete must be seated on the rower when the final calorie ticks over. There is no minmum workload required. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chests clearly come into contact with the bar at or below the collarbone at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty PULL UP - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chins clearly break the horizontal plane of the bar at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. SANDBAG CLEANS: The sandbag will begin on the floor. Athletes will bring the bag on top of one shoulder, before releasing the non-working arm, showing sandbag clearly on top of shoulder with knees and hips extended. Athlete can hold onto bag throughout but sandbag must make contact with the floor each rep. There is no minimum workload required Parallel Bar Traverse - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finsih when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. Elite and Rx athletes must complete the whole complex unbroken ( 1 traverse, 1 turn, 1 traverse) and alternate each rep, The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse.  They then contiune back to the other side passing the marked tape to finish. , until they have completed 10 total reps - 5 each. The other categories may share the reps as the see fit. There is no minimum work load required. You must travel in one direction along the bars only. The legs may not touch the upright supports to assist with the traverse. Devil Press - Each with one hand in contact with a DB, the athletes wiil descend to the floor together, touching their chest and thighs to the floor, before standing to their feet and taking the DB to the Overhead position in one clear movement, Ie snatch or muscle snatch. A clean and press, or any movement where the DB comes into contact with the shoulders, will constitute in a no rep. The overhead element of the rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body. The reps are to be synchronised in position on the floor and in the Overhead position. There is no requirement to swap arms.

ALL ATHLETES 800m Run (A1+A2) 400m Run + Carry (A1) 400m Run + Carry (A2) 400m Run (A1+A2) Elite/Rx/Intermediate Carry = 1 x 24/16kg KB FLOW The athletes will start behind the start mat/chip timer area. 3,2,1 go...the athletes will pass through the chip timer area and complete their first run together, never letting go of their rope. Once two laps have been completed, one athlete will pick up a kettlebell and complete a lap on their own. Upon returning they will pass this kettlebell to their partner who will then complete their weighted lap run on their own. When the second athlete Returns from their weighted run, they will return the kettlebell to the holding area, collect the first athlete, and complete their final run together. When the athletes are running together (the unloaded runs)  they must both always be holding on to the Rope. The clock Stops when both athletes have passed through the chip timer finish area together. STANDARDS Run - The run must be performed on the designated course, around the track. Timing will be tracked using a chip timer assigned to one of the athletes, which must be worn correctly for the duration of the event. Deviating from the track, failing to complete the full distance, removing the chip timer during the event, will incur a penalty and may result in disqualification. As chip timers are being used, the oficial timings will start when the athletes cross the start line and ends upon crossing the finish line. These will be explained and shown to the athletes on the day. The athlethes must each hold onto a rope or similar when running their laps together to ensure they remain together. When completing these laps, the athletes must not let go of the rope until the lap has been completed." Run + Carry - The same rules and standard of the run apply. Upon beginning the lap, athletes will pick up a KB from the designated area, and return it to a designated area, before the second athlete commences their run. If the athlete needs to put the KB down during the run, they may do so, before picking it back up again and continuing the run. They may not launch it forwards.  Upon completion of the 2nd loaded run, the athletes will run the final lap together, each remaining in contract with the rope until they have passed over the finish line.

ATHLETE NAT SOUTH-LAW SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 10KG 8 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS - 10KG 8 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 2 10 MIN TIME CAP 30 KNEE RAISES 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 20 PULL UPS 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 2 10 MIN TIME CAP 30 KNEE RAISE 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 20 CHEST TO RING 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 10 CHEST TO BAR 4 X BURPEES FLOW FOR ALL ATHLETES The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the box /parralel bar traverse OR alternative as stated above before moving to the rower where they will perform their calories.  Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters or alternative. Once complete, the athlete will move back along the field of play, completing their calories on the rower, another bar/box traverse (if applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the /box/parallel bar traverse (if applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters or alternative.Once complete, the athlete will move back along the field of play, their calories on the rower, another bar/box traverse (if applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will complete the final movement  to the finish mat, where the timer will stop.                                

ATHLETE NAT SOUTH-LAW SEATED  EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 25KG 10 U-TURNS SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES OVER BAR SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES OVER BAR SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 35KG 10 U-TURNS SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 35KG 10 BURPEES SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES FLOW FOR ALL ATHLETES "The athlete will start on the starting mat.  3,2,1 go...the athlete                                                  moves forward to their barbell where they will perform their hang cleans.                                                 Upon completion of the hang cleans they will start their bar burpees/Uturns                                                  Once the burpees/uturns are complete they will move back to the bar and perform                                                  another 2 rounds of cleans and burpees/uturns .                                                   Once the 10th burpee/uturn on the 3rd round is finished they will move                                                 to the finish mat.                                                                                                 "

SOUTHWEST REGIONALS ATHLETE NAT SOUTH-LAW SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 1600M ROWER 400M ROLL AND CARRY 12kg KB WOD 4 MOVEMENT STANDARDS 400M ROLL ROWER TO ASSIGNED DISTANCE, WEIGH DOWN WITH 2 X 25KG PLATES 400M ROLL/CARRY SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 4 20 MIN TIME CAP 400M RUN 2000M C2 BIKE 400M RUN AND CARRY 12kg KB WOD 4 MOVEMENT STANDARDS 400M RUN C2 BIKE TO ASSIGNED DISTANCE 400M RUN/CARRY SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 4 20 MIN TIME CAP 400M 2000M C2 BIKE 400M RUN AND CARRY 12kg KB SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 4 20 MIN TIME CAP 400M RUN 3000M C2 BIKE 400M RUN AND CARRY 12kg KB SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 2000M ROWER 400M ROLL AND CARRY 16kg KB SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 2000M ROWER 400M ROLL AND CARRY 16kg KB SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 4 20 MIN TIME CAP 400M RUN 2000M BIKE 400M RUN AND CARRY 12kg KB FLOW FOR ALL ATHLETES "The athlete will start behind the start mat/chip timer area. 3,2,1 go...                                                         the athlete will pass through the chip timer area and complete their first run/roll.                                                         As soon as their run/roll is complete they will advance to a C2 bike/rower where                                                          they will complete their required distance. The Athlete must wait until the                                                          distance has been hit, and once it has been, the athlete then begins their                                                          second run/roll around the track with a single kettlebell and complete a weighted lap of the track.                                                         Once completed, they will return the kettlebell to the holding pen area.                                                        

5K OF BAD DECISIONS e2mom  5km row

e2mom for 6 rds (3 each) 200m run  max Thrusters

RX / Scaled 20 Sync Box Jump 20 Sync Burpee Over Box  Carry box move forward  15 Sync Box Jump 15 Sync Burpee Over Box  Carry box move forward  10 Sync Box Jump 10 Sync Burpee Over Box Then, Female First    20 Bar Facing Burpee Over  Then Male    20 Bar Facing Burpee Over Box Height: M 24", F 20" --------------------------------------------- Masters: 20 Sync Box Step Up 20 Sync Burpee Over Box  Carry box move forward  15 Sync Box Step Up 15 Sync Burpee Over Box  Carry box move forward  10 Sync Box Step Up 10 Sync Burpee Over Box Then, Female First    20 Bar Facing Burpee Over  Then Male    20 Bar Facing Burpee Over Box Height: M 20", F 20"

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish   40 Snatch 42.5/30kg 40 Toes to bar 20 Snatch 42.5/30kg 20 Toes to bar

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish   40 Snatch 35/25kg 30 Toes to bar 20 Snatch 35/25kg 10 Toes to bar

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish 40 Snatch 30/20kg 50 Knee raise 20 Snatch 30/20kg 25 Knee raise