WOD Explorer

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg

Part A: 0:00-1:00 Barbell Load 1:00-4:00 1 Clean Every Minute Part B: 4:00-5:00 Max Reps Ring Muscle-Ups In Part Α (1:00-4:00): 30 Seconds Lift, 30 Seconds Load or Deload  Score A: Total Load of Three Efforts Score B: Reps of Ring Muscle-Ups

10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders  21 Double Dumbbell Power Cleans 22.5kg  50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps

25.1A /TIME CAP 7 min/ BUY IN 30 CALORIE ROW 3 ROUNDS 9 POWER CLEANS 6 BAR FACING BURPEES 9 T2B / KNEES RAISES (Scaled Women Only) *REST 1 min 25.1B /TIME CAP 4 min/ 1 REP MAX CLUSTER MEN (Power Cleans) Rx 80kg  |  Masters 70kg  |  Advanced 60kg  |  Scaled 50kg WOMEN (Power Cleans) Rx 55kg  |  Masters 45kg  |  Advanced 45kg  |  Scaled 35kg

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)

AMRAP 12min: 15 D-ball Clean to Platform 50/30kg on 100cm 15 Toes to bar 15 D-ball lunge 50/30kg 50 Double under One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in 12min. Score B is number of calories done in 12min.

EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 6/3kg 12 CHAIR TO BOX TRANSFER 12 RING PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BOX U-TURN MAX CLEANS 25/20KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 SNATCH EVENT 4 from 38' to 48' FOR TIME  200 METER WHEEL-RUN 8 RING DIPS 16 ALT. DB SNATCH 10/7,5KG

Event 2: MF/MF - BB Light DT 10 RFT: 12 Synchro Deadlift @ 60/40kg 9 Synchro Hang Power Cleans 6 Synchro S2O Cap: 11min

each athlete has a 5 minute window to find their max of 1 Clean 1 Hang Clean 1 Front squat

Compete teams In a you go, I go format: 5 Sandbag Cleans Run to box 10 Box Jump Overs Run back and tag partner to repeat Special rule: Partner 2 must move the box to the next marker each round Boxes get closer each round, so the runs get shorter. The sandbag must be kept off the ground at all times If the sandbag is dropped, that athlete must complete a 400m penalty run FOR SCALED TEAMS 2 PEOPLE CAN WORK THROUGH THE 5 AND 10 REPS FOR EACH ROUND. 2 ROUNDS MUST BE COMPLETED BEFORE THE BOX CAN BE MOVED

For Max Weight: E3mom x 3 Clean & Jerk (25sec Window, 2 attempts per window)

Workout: Every 2:00X4 ------------------------ Important Notes:  A mixed pair must complete 10 ring muscle ups In the remaning Time establish a heavy clean for each athlete  - Top score for each athelete set would count  - Ring muscle ups can be split however - Cleans can be preformed on 2 barbels  -  Weight can be loaded whenever you like  ------------------------ ** score: Total top weights lifted across the 8:00

Hang Power Clean Squat Clean ( touch & go) Front squat Shoulder to Overhead (anyhow) Rest 1min before gymnastics part

FORGED BY METAL ART / TEST: MIXED EM   PART A FOR TIME: 15 Cal Assault bike 12 Clean and jerks @80kg. 9 Ring complex: 2 Toes-trough-rings + 1 Ring muscle-up 6 Snatches @80kg. 3 Legless rope climbs Time cap: 6 min. REST 3' PART B THEN FROM 9' to 15' 2 - 4 - 6 - 8 - 10 Pull-overs 5 - 10 - 15 - 20 - 25 Double Under Crossovers PART A - score is time PART B - score is time PART A Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат.  Почивка 3 минути между PART A и PART B. PART B Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат. 

Qualifier 1 - The Long Game - 20 Min AMRAP Score is total number of reps completed. ELITE/RX/MASTERS 35+ 25 Cal Row 20 Wall Balls @ 9/6kg 15 Toes to Bar 10 Burpee Over Rower INTERMEDIATE 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower SCALED 20 Cal Row 15 Wall Balls @ 6/4kg 10 Hanging Knee Raises 10 Burpee Over Rower MASTERS 40+ 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower *Tie break time is is recorded at completion of Round 1 of the AMRAP. * If athletes fail to input the correct score accurately, their score will be void.  QUICK START - The athlete starts seated on the rower with hands off the handle and the handle in the cradle. - At “go,” the athlete takes hold of the handle and rows until the prescribed number of calories are completed. - Once complete, the athlete moves to the wall ball station and completes the required number of wall ball repetitions. - After finishing the wall balls, the athlete moves to the pull up bar and completes the prescribed number of toes-to-bar or hanging knee raises (depending on division). - When the T2B/hanging knee raises are complete, return to the rower and complete the prescribed number of burpees over the erg. - After completing the burpees over the erg, get back onto the rower to begin the next round. - The rower must be reset to zero before the start of each round. The athlete must remain on the rower and continue rowing until the target calories are reached before dismounting. - If the workout finishes on the rower, the athlete must wait for the monitor to settle before the final score is recorded. SCORE is TOTAL number of reps completed within the AMRAP. MOVEMENT STANDARDS ROW - The monitor must be set to 0 at the beginning of each row. - The monitor must count UP to the prescribed calories. - Any damper setting may be used. No grips to be used on the rower.  - Remain seated until the monitor clearly reads prescribed calories.  WALL BALLS - Each rep starts with the ball in the support position in front of the body. - A squat clean is allowed, but not required, to start a set. - Squat until the crease of the hip crease is below the knees (below parallel). - The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. TOES TO BAR - Each rep starts with arms fully extended and feet off the ground. - Any style of grip is permitted. - The rep is credited when any part of BOTH feet touch the bar at the same time. Athletes feet are required to pass behind the vertical plane of the bar (kip) HANGING KNEE RAISES - As toes to bar but the rep is credited when the athletes knees simultaneously pass above the hip crease.  BURPEE OVER THE ROWER - Start on one side of the rower. - The chest and thighs must touch the ground at the bottom of each rep. - A strict lateral orientation is NOT required. Athletes may face the rower during the burpee or the jump. - Return to both feet with the hands off the floor. - Jumping or stepping in and out of the bottom of the burpee is permitted. - The athlete must jump over the rower (both feet must be off the ground as they pass over the erg). Stepping over is not allowed. - A two-foot take off or a two-foot landing is NOT required. - The rep is credited when the athlete is on the opposite side of the rower.

Qualifier 2 - The Clean Ladder - 7 Minute AMRAP Score is total number of reps completed. ELITE/RX/ Masters 35+ 10 Cleans @ 80/55kg 10 Cleans @ 90/65kg 10 Cleans @ 105/75kg AMRAP Cleans @ 110/80kg in remaining time INTERMEDIATE 10 Cleans @ 70/45kg 10 Cleans @ 80/50kg 10 Cleans @ 90/60kg AMRAP Cleans @ 95/65kg in remaining time SCALED 10 Cleans @ 50/35kg 10 Cleans @ 60/40kg 10 Cleans @ 70/47.5kg AMRAP Cleans @ 75/50kg in remaining time MASTERS 40+ 10 Cleans @ 70/45kg 10 Cleans @ 80/50kg 10 Cleans @ 90/60kg AMRAP Cleans @ 95/65kg in remaining time QUICK START - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns around and performs 10 cleans at the first prescribed weight. - Once complete, the athlete (ONLY) may load the bar to the second weight and perform 10 cleans. No assistance in changing the weights is allowed. - After completing the second set of 10 reps at the prescribed weight, the bar is loaded to the third prescribed weight, and the athlete performs a further 10 cleans. - When the athlete completes all 30 repetitions, the bar may then be loaded to the final prescribed weight. The athlete will then perform as many cleans as possible for the remaining time. - Only one barbell may be used throughout. The athlete is NOT allowed any assistance changing plates.  - Any style of clean is permitted. - Collars must be secured on the outside of the plates at all times. - Your score is the total number of successful repetitions completed within the time cap. - TIEBREAK TIME IS THE TIME IT TAKES TO FINISH 30 REPS MOVEMENT STANDARDS  CLEAN - Each rep starts with the bar on the ground. - The bar must be lifted to the shoulders - Any style of clean is permitted - muscle clean, power clean, squat clean, split clean - The rep is credited when the feet are in line, hips and knees are fully extended, the elbows are in front of the bar The athlete is NOT allowed any assistance changing plates.  No bouncing the bar between reps.

TC: 10min 21 knee raises + 21 Thruster @35/25kg 15 leg raises + 15 Thruster 9 pull ups + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

TC: 10min 21 Pull Ups + 21 Thruster @42,5/30kg 15 C2B + 15 Thruster 9 Bar Muscle Up + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

6 Min to find a max in 1 Clean 3 Front squats 1 S2OH *1 Min rest before test 3 start

For time: 15-12-9 burpee over the worm worm clean over-and-backs

For time: 12-10-8 burpee over the worm worm clean and jerk

10 ROUNDS (I GO YOU GO) 5 BURPEE TO TARGET 5 HANG POWER CLEAN 40\25 5 SHOLDER TO OVERHEAD 40\25 DIRECTLY INTO 50 THRUSTERS 40\25

On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Bar Athlete B: Max Chest to Bar 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes

On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Rings Athlete B: Max Ring Pull-Up 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes