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  

10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders   Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW

4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders   Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW

ELITE: For Time: (12’ TC) ♂20/♀15 Calorie Bike  ♂5/♀3 Slamball Clean To Shoulder ♂90/♀70kg 20 Parallette Facing Burpees ♂20/♀15 Calorie Bike  ♂5/♀3 Slamball Clean To Shoulder ♂90/♀70kg 60 Heavy Double Unders  ♂20/♀15 Calorie Bike  ♂5/♀3 Slamball Clean To Shoulder ♂90/♀70kg  20 Parallette Facing Burpees     RX: For Time: (12’ TC) ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂70/♀50kg 20 Parallette Facing Burpees ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂70/♀50kg  60 Heavy Double Unders  ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂70/♀50kg 20 Parallette Facing Burpees     Master 35 - 40 For Time: (12’ TC) ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂70/♀50kg 20 Parallette Facing Burpees ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂70/♀50kg  60 Heavy Double Unders  ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂70/♀50kg 20 Parallette Facing Burpees   Master 41 - 47 For Time: (12’ TC) ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂50/♀40kg 20 Parallette Facing Burpees ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂50/♀40kg 60 Heavy Double Unders  ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂50/♀40kg  20 Parallette Facing Burpees     Master 48 +  For Time: (12’ TC) ♂20/♀15 Calorie Bike  ♂5/3 Slamball Clean To Shoulder ♂50/♀40kg 20 Parallette Facing Burpees ♂20/♀15 Calorie Bike  ♂5/♀3 Slamball Clean To Shoulder ♂50/♀40kg 60 Heavy Double Unders  ♂20/♀15 Calorie Bike  ♂5/♀3 Slamball Clean To Shoulder ♂50/♀40kg  20 Parallette Facing Burpees   Intermediate  For Time: (12’ TC) ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂50/♀40kg 20 Parallette Facing Burpees ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂50/♀40kg 60 Heavy Double Unders  ♂20/♀15 Calorie Bike  5 Slamball Clean To Shoulder ♂50/♀40kg  20 Parallette Facing Burpees     Scaled For Time: (12’ TC) ♂15/♀11 Calorie Bike  5/3 Slamball Clean To Shoulder ♂40/♀30kg 15 Parallette Facing Burpees ♂15/♀11 Calorie Bike  ♂5/♀3 Slamball Clean To Shoulder ♂40/♀30kg 90 Single Skips  ♂15/♀11 Calorie Bike  ♂5/♀3 Slamball Clean To Shoulder ♂40/♀30kg  15 Parallette Facing Burpees        

ELITE For Time: (9’ TC) 4 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb  3 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂80/♀55kg 24 Wallballs ♂9/♀6kg 1 Legless Rope Climb + 1 Rope Climb  1 Snatch Complex  rest 3’... RX For Time: (9’ TC) 4 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 1 Legless Rope Climb)  3 Snatch Complex ♂75/♀50kg  24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climbs (♀: 2 Rope Climbs) 2 Snatch Complex ♂75/♀50kg 24 Wallballs ♂9/♀6kg ♂1 Legless Rope Climb + 1 Rope Climb ♀: 1 Legless Rope Climb)  1 Snatch Complex ♂75/♀50kg rest 3’...     MASTERS 35 - 40 For Time: (9’ TC) 4 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs) 3 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂70/♀45kg 24 Wallballs ♂9/♀6kg ♂1 Legless + 1 Rope Climb (♀: 2 Rope Climbs)  1 Snatch Complex ♂70/♀45kg  rest 3’...     MASTERS 41 - 47 For Time: (9’ TC) 4 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 3 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂60/♀40kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climbs) 1 Snatch Complex ♂60/♀40kg  rest 3’...     MASTERS 48 + For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 1 Rope Climb) 3 Snatch Complex ♂50/♀35kg  24 Wallballs ♂9/♀6kg ♂2 Rope Climbs (♀: 2 Rope Climb) 2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb) 1 Snatch Complex ♂50/♀35kg  rest 3’... INTERMEDIATE  For Time: (9’ TC) 4 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb 3 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 2 Rope Climbs (♀: 1 Rope Climb)  2 Snatch Complex ♂50/♀35kg 24 Wallballs ♂9/♀6kg 1 Rope Climb   1 Snatch Complex ♂50/♀35kg rest 3’... SCALED    For Time: (9’ TC) 4 Snatch Complex ♂30/♀25kg 24 Wallballs ♂6/♀3kg ♂3/♀2 Rope Pull To Stands  3 Snatch Complex 30/25kg 24 Wallballs  ♂6/♀3kg ♂3/♀2 Rope Pull To Stands 2 Snatch Complex ♂30/♀25kg 24 Wallballs  ♂6/♀3kg ♂3/♀2 Rope Pull To Stands  1 Snatch Complex ♂30/♀25kg rest 3’...    

ELITE TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M ♂ 20 Calorie Bike (at the same time)  ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 20 Box Jumps 30” ♂ 20 Calorie Bike ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 120 Heavy Double Unders (split any way) ♂ 20 Calorie Bike  ♂ 5 “Synchro” Slamball Clean To Shoulder♂ 90kg 20 Box Jumps 30” Into… P2 ♀F/♀F ♀15 Calorie Bike (at the same time) ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24” ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 120 Heavy Double Unders (split any way) ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24”       RX TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 120 Heavy Double Unders (split any way) 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” Into… P2 ♀F/♀F 15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♀50kg 20 Box Jumps 24” 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 120 Heavy Double Unders (split any way) 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 20 Box Jumps 24”       INTERMEDIATE TEAM (FMMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike (each) 5 “Synchro” Slamball Clean To Shoulder ♂50kg 20 Box Jumps 24” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 20 Box Jumps 24” Into… P2 ♂M/♀F 20/15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20” 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20”     SCALED ( FMMM ) For Time: (22’ TC) P1 ♂M/♂M   15 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40kg 20 Box Step Ups 24” 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 150 Single Unders 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 20 Box Step Ups 24” Into… P2 ♂M/♀F   ♂15/♀11 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20” ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 150 Single Unders ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20”       *Castellano EQUIPO DE ÉLITE (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al Cajón 30"   Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos a la Caja 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos al cajón 24" EQUIPO RX (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Slamball hasta el Hombro de ♂70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24" 15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta  5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24"   EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (cada uno) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Medicinal hasta el Hombro de ♂50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20/15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" Luego… P2 ♂H/♀M ♂20/♀15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 120 Saltos Dobles Pesados con Cuerda (se pueden dividir de cualquier manera) ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ESCALADO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H♂/H 15 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 150 Saltos Simples 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" Luego… P2 ♂H/♀M ♂15/♀11 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20" ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 150 Saltos Simples ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20"

ELITE TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M ♂ 20 Calorie Bike (at the same time)  ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 20 Box Jumps 30” ♂ 20 Calorie Bike ♂ 5 “Synchro” Slamball Clean To Shoulder ♂ 90kg 120 Heavy Double Unders (split any way) ♂ 20 Calorie Bike  ♂ 5 “Synchro” Slamball Clean To Shoulder♂ 90kg 20 Box Jumps 30” Into… P2 ♀F/♀F ♀15 Calorie Bike (at the same time) ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24” ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 120 Heavy Double Unders (split any way) ♀15 Calorie Bike  ♀3 “Synchro” Slamball Clean To Shoulder ♀70kg 20 Box Jumps 24”       RX TEAM ( FFMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 120 Heavy Double Unders (split any way) 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂70kg 20 Box Jumps 30” Into… P2 ♀F/♀F 15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♀50kg 20 Box Jumps 24” 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 120 Heavy Double Unders (split any way) 15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♀50kg 20 Box Jumps 24”       INTERMEDIATE TEAM (FMMM ) For Time: (22’ TC) P1 ♂M/♂M 20 Calorie Bike (each) 5 “Synchro” Slamball Clean To Shoulder ♂50kg 20 Box Jumps 24” 20 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder  ♂50kg 20 Box Jumps 24” Into… P2 ♂M/♀F 20/15 Calorie Bike (at the same time) 5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20” 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 120 Heavy Double Unders (split any way) 20/15 Calorie Bike  5 “Synchro” Slamball Clean To Shoulder ♂50/♀30kg 20 Box Jumps 20”     SCALED ( FMMM ) For Time: (22’ TC) P1 ♂M/♂M   15 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40kg 20 Box Step Ups 24” 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 150 Single Unders 15 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder  ♂40kg 20 Box Step Ups 24” Into… P2 ♂M/♀F   ♂15/♀11 Calorie Bike (each) 3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20” ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 150 Single Unders ♂15/♀11 Calorie Bike  3 “Synchro” Slamball Clean To Shoulder ♂40/♀30kg 20 Box Step Ups 20”       *Castellano EQUIPO DE ÉLITE (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de♂90 kg 20 Saltos al Cajón 30"   Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos a la Caja 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀70 kg 20 Saltos al cajón 24" EQUIPO RX (M/M/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Slamball hasta el Hombro de ♂70 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂70 kg 20 Saltos al cajón 30" Luego… P2 ♀M/♀M 15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24" 15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 15 Calorías en Bicicleta  5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♀50 kg 20 Saltos al cajón 24"   EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H/♂H 20 Calorías en Bicicleta (cada uno) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" 20 Calorías en Bicicleta 5 Levantamientos Sincronizados de Balón Medicinal hasta el Hombro de ♂50 kg 120 Saltos Dobles con Cuerda Pesada (se pueden dividir de cualquier manera) 20/15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50 kg 20 Saltos al cajón 24" Luego… P2 ♂H/♀M ♂20/♀15 Calorías en Bicicleta (al mismo tiempo) 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 120 Saltos Dobles Pesados con Cuerda (se pueden dividir de cualquier manera) ♂20/♀15 Calorías en Bicicleta 5 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂50/♀30 kg 20 Saltos al cajón 20" ESCALADO (M/H/H/H) Por Tiempo: (22' TC) P1 ♂H♂/H 15 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 150 Saltos Simples 15 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40 kg 20 Subidas al cajón 24" Luego… P2 ♂H/♀M ♂15/♀11 Calorías en Bicicleta (cada uno) 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20" ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 150 Saltos Simples ♂15/♀11 Calorías en Bicicleta 3 Levantamientos Sincronizados de Slamball hasta el Hombro de ♂40/♀30 kg 20 Subidas al cajón 20"

Burning lungs Workout 1 Rx/Masters/Scaled Amrap 15 min Row 3-6-9-12-15-18.... Wallball 6-12-18-24-30-36... Double unders 9-18-27-36-45-54... Your score is the total number of repetitions completed If you enter your result in the leaderboard on the Competition Corner website, you will no longer be able to change it! Therefore, if you are going to perform the complex several times do not rush to send the results. Deadline is 29/08 23:59

For Time: 75 Double unders 50 WB 50 double unders 40 TTB 25 double unders 40 DB box Step over     Time Cap: 15 min.

FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat  1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min

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

Repeat of 2014 AGOQ Workout 3 3 rounds for time of: 50-calorie row 15 handstand push-ups 50 double-unders Time cap: 20 minutes Rezultatus pateikti iki BALANDŽIO 23d. 21:00 val.

// 6 MINUTE TIME CAP // 3 Rounds for time of: 5 Bar muscle up / Pull Up 10 Alternating reverse overhead lunges (60kg / 40kg) 50 Double unders

9 – 15 – 21 DB Thrusters Pull Ups  Double Unders * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document

1a WOD: For Time (Time Cap men 8min, women 10min ): 2000 m. ROW, After Time Cap REST 4 min. Then, 1b WOD: Men start at 12min, Women at 14 min. For Time (Time Cap 8 min): 30 Box Jump (60 cm. men; 50 cm. women) 60 Double unders 20 Box Jump (60 cm. men; 50 cm. women) 40 Double unders 10 Box Jump (60 cm. men; 50 cm. women) 20 Double unders  

1a WOD: For Time (Time Cap men 8min, women 10min ): 2000 m. ROW, After Time Cap REST 4 min. Then, 1b WOD: Men start at 12min, Women at 14 min. For Time (Time Cap 8 min): 30 Box Jump (60 cm. men; 50 cm. women) 60 Double unders 20 Box Jump (60 cm. men; 50 cm. women) 40 Double unders 10 Box Jump (60 cm. men; 50 cm. women) 20 Double unders

200 double unders 120  row calories 70 echo bike calories TC - 15 min 200 double unders 130  row calories 80 echo bike calories TC - 15 min 200 double unders 150  row calories 100 echo bike calories TC - 15 min

200 double unders 130  row calories 80 echo bike calories TC - 15 min

200 double unders 150  row calories 100 echo bike calories TC - 15 min

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance