WOD Explorer

4 Rounds for Time - Time Cap 2 Min/Round  Cut of 2-4 Athletes Every Round 12 Ground to Overhead 12 Burpees over Bar  Cut of 2-4 Athletes 9 Ground to Overhead 12 Burpees over Bar Cut of 2-4 Athletes 6 Ground to Overhead 12 Burpees over Bar  Cut of 2-4 Athletes 3 Ground to Overhead 12 Burpees over Bar  Weights Int Male/Female: 60/40 70/45 80/50 85/55  Weights Scaled Male/Female 40/20 45/25 50/30 55/35 (Scoring: Round 1 + 3 min, R2 + 2, R3 +1, R4 +0)

RX- 3 Rounds For Time  4x 8m Yoke walk 150/110kg 10x Burpee over the Yoke Time Cap 7 Scaled- 3 Rounds For Time  4x 8m Yoke walk 110/70kg 10x Burpee to support Time Cap 7

WORKOUT: For Time: (15:00 Cap)  60 Sync Alt DB Hang Snatch [4] 60 Sync TTB [2] 40 Sync DB OH Reverse Lunge [4] 40 Sync Chest To Bar [2] 20 Sync Single Arm DB Devils Press [4] 20 Sync Bar Muscle Ups [2] 1 x 22.5/15kg DB ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: Workout two is for time. There is a 15-minute window to complete this gymnastics chipper. On “GO” the team heads to their DBs where they will begin the first DB movement. For all DB movements, all 4 athletes are working in sync.  For all Gymnastics movements, 2 athletes are working in Sync. There are no requirements on which athletes complete the gymnastics. For gymnastics working pairs must face OUT of the rig. Non-working pairs must wait IN FRONT of the working pair OUT of the rig [4]: all four athletes are expected to be working synchro for each counted rep (judge counting reps only when synchro is achieved). [2]: only two athletes work at a time in synchro (other two rest/rotate). You may rotate pairs as desired. If one athlete finishes early/late, the rep is a no-rep and the team repeats the rep in synchro. Work must be completed in order. Your team may not advance until all reps of the movement are complete.  Movement standards: Sync DB Hang snatches [4] - 60 reps - Alternating: Reps must be completed Alternating arms between reps. There is no requirement for teams to be coordinated with which hand they use, left or right. Hand swap can only be done after completion of the rep and with the DB travelling down. Hand swap is not permitted with the DB travelling up.  - Synchro position: Final position is with knees, hips and arm locked out with DB stacked over shoulder (not in front). The rep is completed at full lockout overhead, DB controlled, and athletes synchronised. - Hang position: The DB must be deadlifted up first to start from a controlled hang position. The DB is then lifted overhead with no contact with shoulder.  Common no-reps are:  - Not starting in from the hang and lifting the DB from the floor,  - Soft lockout with arms not fully extended,  - Athletes out of sync at lockout. - No working hand on leg: Free hand must be away from the body and not used to help brace. Sync Toes-to-Bar [2] - 60 reps Common no-reps: - Only one foot hit: Both feet must hit the top of the bar at the same time. If feet miss bar this will be a no rep.  - Mismatch synchro: For the rep to be accredited both athletes feet must hit the at the same time.  - Not completing rep to full range of movement: Feet must break behind the rig, with arms in full extension at bottom of rep Sync DB Over Head Lunges [4] - 40 reps - Reverse lunge: All team must reverse lunge. There is no requirement to all lunge with the same leg first, but the reps must be alternating. There is no requirement for teams to hold the DB in the same hand.  - Synchro position: There are two synchro positions; knee on the floor, team stood up in extension together. Common no reps include:  - Mismatch synchro: Max sure all team members knee touches the floor at the same time.  - No extension: Not standing with hips fully extended at the top will be a no rep. Teams must keep arm locked out in full extension overhead.  Sync Chest-to-Bar [2] – 40 reps The rep completes when chest clearly contacts the bar at the same time. Contact must be made anywhere below the collar bones. These can be performed as either strict, kipping or butterfly variations.  Common no-reps include: - No chest contact - Mismatch sync: Both athletes’ chest must contact at the same time for the rep to be accredited.  - No full arm extension at bottom of rep Sync DB SA Devils Press [4] - 20 reps Chest and thighs must contact the ground, not on DB, in the burpee portion; then DB is brought overhead. This can be either a snatch or Clean and jerk as long as the reps is completed at full lockout overhead, at the same time. - Synchro position: Two positions; 1) chest and thighs on the floor, 2) DB locked out overhead. Common no-reps:  - No clear ground contact: Chest touching DB not the floor is a no rep. - Mismatch sync: DB must be controlled overhead locked out. Sync Bar Muscle Ups [2] - 20 reps - Synchro position: Two athletes are working in synchro. There is no requirement which two athletes. Both athletes reach a stable support above the bar together (lockout/control shown simultaneously).  - No other body part can be used to assist completing the rep.  - Hands cannot be taken off the bar at the top to “rest”  Common no-reps:  - Mismatch synchro: Athletes can maintain a locked-out position while they “wait for their partner” to complete the rep. - no clear lockout/control at the top: Lockout must be over the bar, and arms fully extended - feet pass the height of the bar Scoring & Time Cap: If you finish all work inside 15:00, score is your finish time. If you hit the cap, score is total reps completed at 15:00 (240 total reps). Loading: Locked In: 1x22.5/15kg

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

Event 4 – Mixed Modal For Time (10 min cap) 21 – 15 – 9 Thrusters (20/15 kg) Synchro Burpees Over Line Score = time to finish or total reps completed at cap.

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes pro @30kg sandbag / 2 Hommes Open @20kg sandbag / mixte @20kg sandbag / 2 femmes pro @20kg sandbag / 2 femmes Open @10kg DB)  - 1000m Run - 200m Farmer Carry (2 Hommes pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes pro @6kg / 2 femmes Open @4kg) 

FORMATS et ORDRES DE PASSAGES à définir par la team chaque athlète doit passser en tout 2 x sur (un run + une station)   LA COURSE EN Détails & Charges de l'épreuve :  - 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges  (4mixte @20kg sandbag ou 10kg DB / 4femmes @10kg DB / 4Hommes @20kg sandbag)  - 1000m Run - 200m Farmer Carry (4Hommes @2x24kg / 4mixte @2x24kg ou 2x16kg / 4Femmes @2x16kg)  - 1000m Run - 150 Strict Press @barre (4Hommes @15kg / 4mixte @15kg ou 10kg / 4Femmes @10kg)  - 1000m Run - 100 Wall Ball Shots (4Hommes  @6kg / 4mixte @6kg ou 4kg / 4Femmes @4kg) 

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

FOR MAX REPS/CALS RX/SC  - 2 min Hand Supported Burpees over Box (40")  00:30 Rest  - 4 min Echo Bike  00:30 Rest  - 2 min Eye Level KB Swings  00:30 Rest  - 4 min Row  00:30 Rest  - 2 min Sandbag Squats  00:30 Rest  - 4 min Bike Erg  00:30 Rest  - 2 min DB Bench Press  00:30 Rest  - 4 min Ski Score: Reps+Cals Tie-Break: Total Cals                        RX                SC KB:             16/24 kg      12/16 kg  Sandbag:  20/30 kg      10/20 kg DB:            10/15 kg        7/10 kg

FOR TIME RX 12-9-6-3 Power Cleans (35/50 kg) Face Burpees over barbell Buy out: 15/20 Cal Echo Bike SC 12-9-6-3 Power Cleans (30/40 kg) Face Burpees over barbell Buy out: 15/20 Cal Echo Bike Time Cap: 5 min Score: Time Score if Time Cap: Reps+Cals

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

12 Minuten AMRAP • 5 Shuttle Runs • 10 Burpees auf Plate (10 kg) Dann: • 5 Reps (Pflicht): wählen zwischen • Pull-Ups → 1 Punkt • Bar Muscle-Ups → 2 Punkte Mischung erlaubt Erst danach weiterlaufen Part B- 12:00 – 18:00 6 Minuten für 1RM Deadlift Gewicht muss auf Schild sichtbar sein

AMRAP 7 MIN 7 rounds for time of: 3 clean and jerks 3 Lateral burpees + PARTE B Max rep  lateral burpess  TEEN ♀ 25KG    ♂ 15KG INTERMEDIO / RX ♀ 35KG    ♂ 25KG Time cap: 7 min.

4 rounds of: 00:00-02:00 AMRAP: 30 Bar Facing Burpees 30 Toes to Bars 30 Bar Facing Burpees 30 Pull-Ups 02:00-03:30 3RM Hang Power Clean R1+R3: Partner 1 Lift R2+R4: Partner 2 Lift AMRAP = continue where you left off Male = Chest to Bar Sc = Leg Raises/Banded Pull-Ups Score 1 = AMRAP reps Score 2 = Highest lifts

21-15-9 Deadlift Bar Facing Burpees קטגוריות, משקלים וגבהים משקל / גובה / יעד קטגוריה Deadlift 50kg נערים Deadlift 35kg נערות Deadlift 60kg נשים Deadlift 80kg גברים עילית Deadlift 80kg גברים מאסטרים

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"

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

In 12 minutes running clock go every 3 minutes 2:30 min work / 00:30 transition 7 x 9m shuttle run 12 overhead squat 40kg 12 facing burpees over line score is the worst's round time rest the remaining time

For Time: 30/24 “synchron” calories Row or Ski 30 synchron Worm Squat 30 synchron Burpee over Worm 20 synchron Worm Clean 30 synchron Burpee over Worm 30 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 30/24 “synchron” calories Row or Ski 15 synchron Worm Squat 30 synchron Burpee over Worm 10 synchron Worm Clean 30 synchron Burpee over Worm 15 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 30/24 “synchron” calories Row or Ski 20 synchron Worm Deadlift 30 synchron Burpee over Worm 10 synchron Worm Clean 30 synchron Burpee over Worm 20 synchron Worm Squat 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

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

15 12 9 synchron Overhead Squat (35/50kg) Burpee over bar 30 Thruster (35/50kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat

15 12 9 synchron Overhead Squat (25/35kg) Burpee over bar 30 Thruster (25/35kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat

RX: 5 Rounds for time 15 cal ski erg  20 syn KB Hang Squat Snatches (16/24kg) into AMRAP syn. Burpees Regular: 5 Rounds for time 12 cal ski erg  15 syn KB Hang Snatches (16/24kg) into AMRAP syn. Burpees Newcomer: 5 Rounds for time 10 cal ski erg  10 syn KB Hang Snatches (12/16 kg) into AMRAP syn. Burpees

2 Rounds of  18/15 cal echo bike 8 Burpee Box jump over