WOD Explorer

5 min to establish   1-rep-max of the following barbell complex  1 clean • 2 front squats   1 jerk   into 6 min AMRAP of  12 toes to bar   8 burpee box jumps over   into 10min for   (M) 2’000m / (F) 1’720m row   into 5min AMRAP of   3 bar muscle ups  3 wall facing strict handstand push-ups  SCORECARD and SCORING SHEET  

AMCAP 12 2 Laps Run (Both)  60 Wallballs  2 Laps Run (Both)  60 Box Jump Over   max cal Echo Bike into AMRAP 3 max syncro Burpees over Distance 

12min AMRAP 2-4-6-8-10-12-14-16-18-20-...     Knee raises     Box step-overs      1 dumbbell push presses (3kg) 
After every round:     100m run  Flow Athletes start on the starting mat. At the 3 2 1 go, they start the 12min AMRAP performed as an ascending ladder. Athletes will complete three movements: (kipping) knee raises, box step/jump-overs, and 1 db push presses. The workout begins with 2 repetitions of each movement. After completing the three movements, the athletes must perform a 100m run before starting the next round. In every new round, the repetitions of all three movements increase by 2 (2, 4, 6, 8, 10, 12, 14, 16, 18, 20, and so on), with a 100-meter run performed after every round. The athlete’s score is the total number of repetitions completed within the 12-minute time cap. Standards Knee raises For the teens, a rep starts with the athlete's feet behind the vertical plane of the pull-up bar and ends with both knees above the horizontal plane of the hip. Kids do not have to cross the vertical plane with their feet. Box jump over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. A two-feet take-off is required and both feet need to touch the top of the box but not at the same time. Extension on top of the box is not required. Jumping laterally is allowed. Athletes need to step off the box, jumping off is not allowed. Box step over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. The athlete steps on the box and steps off on the other side. Both feet need to touch the top of the box. Extension on top of the box is not required. Dumbbell push press A rep starts with the dumbbell on the athlete’s shoulder and ends with the dumbbell overhead with shoulder, elbow, knees and hips in full extension. The athlete can use a dip to get the db overhead but once the knees are extended, they need to stay extended in the catch. Jerking is not allowed.

3 Rounds for Time 2 Wall Walks 10 Box Jump Over 12 alt. Dumbbell Snatches Box High 24"/20" Dumbbell 15/10kg

For Time 60/45 Calories Row 60 Partner Wallballs 9/6 kg 60 Partner Deadlifts 90/60 kg 60 Box Jump over 24/20" Scaled:  Wallball 6/4 kg Deadlift 60/40 kg Box Jump -> Step up

As Many Rounds As Possible In 12 Minutes: 2 Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk

As Many Rounds As Possible In 12 Minutes: 1 Seated Rope Climb (4.5 Meters) 1 Rope Climb (4.5 Meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk

As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk

As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Unbroken Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Unbroken Handstand Walk

For Time: Athlete 1: 20 Ring Muscle-up Athlete 2: 30 Bar Muscle-up Athlete 3: 20 Wall Walks Athlete 4: 60 Chest to Bar Pull-ups Immediately Into… Athlete 1: 80 Pistols Athlete 2: 80 Pistols Athlete 3: 40 Box Jump Overs (60 cm/50 cm) Athlete 4: 40 Box Jump Overs (60 cm/ 50 cm) Immediately Into… Athlete 1: 54 m Handstand Walk Athlete 2: 54 m Handstand Walk Athlete 3: 54 m Handstand Walk Athlete 4: 54 m Handstand Walk

8 Shuttle Runs (5m) 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs (5m) 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs (5m) 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs (5m) 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

8 Shuttle Runs, 6 meter 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs, 6 meter 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs, 6 meter 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs, 6 meter 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

RX- 100x Wallballs 9/6kg to 10/9ft 80x Toes to Bar 60x Box Jump Overs 24/20" 40x Pull Ups 20m HS Walk  Time cap 10 Scaled- 100x Wallballs 9/6kg to 9/8ft target 80x Hanging Knee Raises 60x Box Jump Overs 24/20" (may step) 40x Ring Rows 20m Wheelbarrow Walk  Time cap 10

Event 3 – Endurance AMRAP 15 (pairs split work as desired) 200m Row 6 Shuttle Runs (10m down & back = 1) 12 Box Jump Overs (24/20") Score = total rounds + reps completed.

A: Find Daily Max 0:00 - 2:00 1 Snatch B: AMRAP 2:00 - 8:00 B.I. 500/400m Row Then 3-6-9-12-... DB Snatch 22,5 / 15 kg Burpee Box Jump Over

AMRAP 6' B.I. 500/400m Row Then 3-6-9-12-... DB Snatch 17,5 / 12,5 kg Burpee Box Jump Over

AMRAP 11 min RX A - 16 DB Snatch (12.5/22.5 kg) B - 12 Box Jump Overs (20"/24") C - 8 Pull ups / CTB Pull-Ups ------------------------------------------------ SC A - 16 DB Snatch (7/15 kg) B - 12 Box Jump Overs (20") C - 8 Ring Rows / Pull-Ups R1 - AB R2 - AC R3 - BC R4 - CB R5 - CA R6 - BA      Tie-break (time) R7 - AB (same as R1) ... R12 - BA     Tie-break (time) R13 - AB R14 - AC After each round (R), the athlete must run to and touch the mark at the starting line. Score: Reps Tie-Breaks: Time after R6 and R12

4 Rounds For Time of 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform. Time Cap: 12 Minutes

4 Rounds For Time of 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform. Time Cap: 12 Minutes

For Time 2-4-6-8-10-12-14-16-18-20 Alternating Dumbbell Snatch Box Jump Over 60/50cm 1-2-3-4-5-6-7-8-9-10 Wall Walks Time Cap: 20 Minuten Scaled: Männer: 15 kg dumbbell Frauen: 10 kg dumbbell Step-Over erlaubt Wall Walk: verkürzter Standard RX: Männer: 22,5 kg dumbbell Frauen: 15 kg dumbbell Wall Walk: siehe Movement Standard KEIN Box Step over erlaubt

40 Alternating Dumbbell Snatch 40 Box Jump Over 20 Alternating Dumbbell Snatch 20 Box Jump Over 10 Alternating Dumbbell Snatch 10 Box Jump Over קטגוריה סטנדרט נערים — Box 60 ס״מ, DB 15 ק״ג נערות — Box 50 ס״מ, DB 10 ק״ג נשים — Box 50 ס״מ, DB 15 ק״ג גברים עילית — Box 60 ס״מ, DB 22.5 ק״ג גברים מאסטרים — Box 60 ס״מ, DB 22.5 ק״ג

AMRAP 10 Thruster *at the start and every minute perform  6 Burpee Box Jump Overs sync. Thruster / sync. BBJO in TEAM Edition!  Weights: Rx  Men 50kg  Women 35kg  Weights: Scaled  Men 40kg  Women 25kg Heights:  Men: 24" Women: 20"

Time Cap: 12:00 4 rounds for time 20 Wall balls 10 Box Jump Overs 20 Press Ups

PARTNER 1 HAS A TOTAL OF 4 x 1:30 MINUTES TO COLLECT AS MANY REPS AS POSSIBLE IN MOD WORKOUT 4A FOR REPS 4 x 1:30 MINUTE AMRAP OF: 5 Burpee Box Jumps [24“/20“] into MAX REPS: Atlas Stone to Shoulder -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Axle Bar Ground to Overhead -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Keg Ground to Overhead -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Anchor Carry _______________ Test Variations:  70+/ 80+ Atlas : ♀@68kg / ♂ @45kg Axle : ♀@70kg / ♂ @45kg Keg : ♀@60kg / ♂ @40kg Anchor : ♀@70kg / ♂ @50kg 90+/ 100+ Atlas : ♀@45kg / ♂ @30kg Axle : ♀@60kg / ♂ @40kg Keg : ♀@50kg / ♂ @30kg Anchor : ♀@70kg / ♂ @50kg

PARTNER 2 HAS A TOTAL OF 4 x 1:30 MINUTES TO COLLECT AS MANY REPS AS POSSIBLE IN MOD WORKOUT 4A FOR REPS 4 x 1:30 MINUTE AMRAP OF: 5 Burpee Box Jumps [24“/20“] into MAX REPS: Atlas Stone to Shoulder -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Axle Ground to Overhead -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Keg Ground to Overhead -60 sec. Transition-  5 Burpee Box Jumps [24“/20“] into MAX REPS: Anchor Carry _______________ Test Variations:  70+/ 80+/ 90+ D-Ball : ♀@65kg / ♂ @45kg Log : ♀@68.7kg / ♂ @42.7kg Cyr. DB : ♀@30kg / ♂ @22.5kg Sandbag : ♀@68kg / ♂ @45kg 100+ D-Ball: ♀@45kg / ♂ @35kg Log: ♀@58.7kg / ♂ @37.7kg Cyr. DB: ♀@22.5kg / ♂ @15kg Sandbag: ♀@68kg / ♂ @45kg

Amrap 17 20 synchron Toes to Bar 100 Double Under 15 synchron Chest-to-Bar Pull-Up 15 alternating Box Jump Over (50 cm) 10 Bar Muscle Up 1 Loop Run

AMRAP 17 20 synchron Toes to Bar 80 Double Under 15 synchron Pull-Up 15 alternating Box Jump Over (50 cm) 10 Chest-to-Bar Pull-Up 1 Loop Run

AMRAP 17 20 synchron Knee Raise 150 Single Under 15 synchron Jumping Pull-Up 15 alternating Box Jump Over (50 cm) 10 Pull-Up 1 Loop Run

RX For Time (Time Cap 20:00) - 150 Double-unders - 25 Burpee Box-jump overs 60/50 cm - 1000m Row - 25 Burpee Box-jump overs 60/50 cm - 150 Double-unders Intermediate and Masters For Time (Time Cap 20:00) - 100 Double-unders - 20 Burpee Box-jump overs 60/50 cm - 1000 m Row - 20 Burpee Box-jump overs 60/50 cm - 100 Double-unders Regular For Time (Time Cap 20:00) - 200 Single-unders - 20 Burpee Box-step overs 60/50 cm - 1000m Row - 20 Burpee Box-step overs - 200 Single-unders

2 Rounds of  Lane shuttle run 15 Box jump over Lane shuttle run