WOD Explorer

4 rounds for time: 2-4-6-8 reps of Hanging complex 10 Box Step Overs 40 Double Unders or Single Unders   Sport men: TTB + Pull-up combo = 1 rep / Dumbbells: 2x15 / SU Sport women: Leg Raise + Pull-up = 1 rep /Dumbbells 2x10kg / SU 40+ men: TTB + Chest-to-bar combo = 1 rep / Dumbbells 2x15/kg + DU 40+ women: TTB + Pull-up combo = 1 rep / Dumbbells 2x10kg + DU 35+ men and Rx men: Toes to Bar + Muscle Up combo = 1 rep / Dumbbells: 2x 22.5kg / DU 35+ women and Rx women: Toes to Bar + Chest to Bar combo = 1 rep / Dumbbells: 2x15kg / DU   In case an athlete struggles with gymnastics combo: 5 burpees  = ½ reps of combo  

3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg 3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro)  20m Slamball walking lunge 60/45kg (Share anyhow)

3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg

3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro)  20m Slamball walking lunge 60/45kg (Share anyhow)

**En Castellano Abajo *English ELITE TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes)   RX TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes)   INTERMEDIATE TEAM ( FMMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 50/40kg (YGIG between MM / MF athletes)   SCALED ( FMMM ) For Time: (No TC) 300m Swim (all athletes)  200m Bearhug Carry 40/30kg (YGIG between MM / MF athletes)   *Castellano: EQUIPO ÉLITE (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO RX (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 50/40 kg (“tu vas/yo voy”entre atletas masculinos y femeninos) EQUIPO ESCALADO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 300 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 40/30 kg (“tu vas/yo voy”entre atletas masculinos y femeninos)    

ELITE For Time: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   RX For Time: (4’ TC) 12m Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     INTERMEDIATE  For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups  21 Chest To Bar/ Pull Ups 15 Handstand Push Ups  9 Overhead Squats ♂50/♀35kg     SCALED    For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)      

ELITE For Time: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   RX For Time: (4’ TC) 12m Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     INTERMEDIATE  For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups  21 Chest To Bar/ Pull Ups 15 Handstand Push Ups  9 Overhead Squats ♂50/♀35kg     SCALED    For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)      

ELITE For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   RX For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups  18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24”     MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups  18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20”     MASTERS 48 + For Time: (6’ TC)  15/12 Ring Muscle Ups  18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20”     INTERMEDIATE  For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups  18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24”     SCALED  For Time: (6’ TC) 21 x 12m Shuttle Sprints  18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”        

ELITE For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   RX For Time: (6’ TC) 21 Ring Muscle Ups  18 Thrusters ♂70/♀50kg 15 Burpee Box Jump Overs ♂30/♀24”   MASTERS 35 - 40 For Time: (6’ TC) 21/18 Ring Muscle Ups  18 Thrusters ♂65/♀45kg 15 Burpee Box Jump Overs ♂30/♀24”     MASTERS 41 - 47 For Time: (6’ TC) 21/15 Ring Muscle Ups  18 Thrusters ♂60/♀40kg 15 Burpee Box Jump Overs ♂24/♀20”     MASTERS 48 + For Time: (6’ TC)  15/12 Ring Muscle Ups  18 Thrusters ♂50/♀35kg 15 Burpee Box Jump Overs ♂24/♀20”     INTERMEDIATE  For Time: (6’ TC) 21 Burpee Chest To Bar/Pull Ups  18 Thrusters ♂50/♀35kg 15 Box Jump Overs ♂30/♀24”     SCALED  For Time: (6’ TC) 21 x 12m Shuttle Sprints  18 Thrusters ♂40/♀30kg 15 Burpee Box Step Overs ♂24/♀20”        

GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE

'GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE

'GRIP IT' REGULAR: 30 alternating one hand KB snatches (16kg/12kg) 21/18 CAL row 20 Fat Barbell thrusters (26kg/21kg) 30 pull ups RX: 30 alternating one hand KB snatches (24kg/16kg) 21/18 CAL row 20 Fat Barbell thrusters (44kg/31kg) 30 C2B workout flow and movement standards HERE

For Time: 30 C2B 10 Snatch 70 kg /45 kg 15/10 Bar MU 10 OHS 70 kg /45 kg 5 Rope climb 10m OH Walking lunge 70 kg / 45 kg

FOR TIME / LAIKUI 25 Hand release burpee box jump over  35 Toes to bar 15 Bar facing hand release burpee  35 Handstand push up/Elevated handstand push up 15 Bar facing hand release burpee  35 Chest to bar 25 Hand release burpee box jump over TIME CAP(MAKSIMALUS LAIKAS) : 12MIN

WOD3 = 2k Assault Bike Score = For Time * This workout is to be performed inside of WOD4 as part of the Chipper event. WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro

WOD4 = CHIPPER 2000m Assault Bike 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups 1000m Row 80 Double Unders 40 Thrusters 42.5/30kg 20 Over Box Burpees 10 Bar Muscle Ups   WOD3 = 2k Bike Time WOD4 = Full Chipper Time   Score = For Time 18min Time Cap WOD4 VARIATIONS: Novice = Single Skips, 35/25kg Thrusters & Jumping BMU. Teen = 35/25kg Thrusters. Masters 50 = 35/25kg Thrusters, first set of BMU to become C2B. Intermediate = First set of BMU to become C2B.   All others, same as RX. WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro     WOD4 = Total Chipper Times Time Cap = 30mins

WOD3 = Total Combined Assault Bike Time MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro

WOD4 = FULL CHIPPER TIME MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 Pull Ups – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 Power Snatch 60/40kg – Synchro 20 C2B – Synchro   MF-1 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 C2B – Synchro   MF-2 2000m Assault Bike (1k Each Bike YGIG) 200 Double Unders (Total – Split as needed) 20 OHS 60/40kg – Synchro 20 BMU – Synchro     WOD4 = Total Chipper Times Time Cap = 30mins

MEN 2 rounds for time: 12 C2B pull up 9 Devil press 2x 22,5 6 Burpee with Sandbag climb over the box 100cm   TIME CAP = 7 mins   WOMEN 2 ROUNDS FOR TIME 12 pull-ups 9 Devil press 1 x 22.5kg 6 burpee box climb over 100cm TIME CAP =  7 mins

3 Rounds for time: 18 Chest-to-bar 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes 3 Rounds for time: 8 Bar Muscle-ups 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

3 Rounds for time: 18 Chest-to-bar 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

EMOM 12 min 1) Row 15/12 calories 2) 60/80 Du`s/Su`s 3) Max pullups/c2b/bar MU 4) Rest Amrap 12 15/12 calories row 60 Dus/80 Sus 1 set of max C2B/Pullups   Every next exercise do other person.

Amrap 12 15/12 calories row 60 Dus/80 Sus 1 set of max C2B/Pullups   Every next exercise do other person.

35+ masters men, Sport men, 40+ men divison: For time 40 Cal Ski Erg 30 Toes to Bars 40 Box Step Overs with KB 30 Chest to Bar Pull-ups 40 Cal Ski Erg   Timecap: 12 minutes   35+ masters men use 32kg Sport men, 40+ men use 24kg   Sport women & 40+ masters women divison: For time 30 Cal Ski Erg 20 Toes to Bars 40 Box Step Overs with 16kg KB  20 Pull-ups 30 Cal Ski Erg   Timecap: 11 minutes   Rx women division: For time 30 Cal Ski Erg 20 Toes to Bars 40 Box Step Overs with 24kg KB 20 Chest to Bar Pull-ups 30 Cal Ski Erg   Timecap: 11 minutes   Some key points: Box hight is regular - 50cm for women and 60cm for men During the box step overs, athletes may hold the KB anyhow. Kb cannot touch the box or rest on athlete's legs.  Each athlete may use 1 assisting box for reaching the pull-up bar.  Tiebreaker is each completed movement in case of reaching timecap.    

For time: 500/400m row 24m KB OVH Lunges 12/9 Bar Muscle Ups  12m Handstand walk*   TC: 8 minutes   Rx women: 24kg KB + 9 BMU 40+ men: 24kg KB + 12 BMU Sport men & 35+ men: 32kg KB + 12 BMU Sport women & 40+ women: 16kg KB + 12 C2B Pull-ups   *HS Walk: 1st 4m section - regular 2nd 4m section - over plates 3rd 4m section - starting from headstand 4m must be completed unbroken   Sport women & 40+ women - regular HSW 2m must be completed unbroken   Tiebreaker is each completed movement  

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 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. 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 (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

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 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. 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) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time 20 Wall Balls 9/6kg 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 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

For Time 20 Wall Balls 9/6kg 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 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes