WOD Explorer

“Detonator” 25.1 TEST: MIXED Part A - From 00:00 to 09:00 20-30-20 Toes through rings Alt. DB Snatches 15/8 kg  50 SU btw sets *Квалификация 25.1 за дивизия Scaled  се състои само от част А. Резултат • Крайното време за изпълнение. • Ако състезател не успее да изпълни всички повторения в указаното време, то за краен резултат се приема броят на завършените повторения (CAP+...).

For Time 30 syncro DB Snatches 30/22.5 7 syncro Bar/Ring Muscle Ups 20 syncro DB Thruster 30/22.5 7 syncro Bar/Ring Muscle Ups 10 syncro  Devils Press 30/22.5 7 syncro Bar/Ring Muscle Ups

For time: 2x10m Syncro DB OVH Lunges then, 21-15-9 Syncro Pull-ups Syncro DB Snatches Syncro Burpees over worm then, 2x10m Syncro DB OVH Lunges Lunges are performed 2+2 athletes syncro Middle part is all 4 athletes syncro DBs: 32,5kg, 2x22.5kg, 15kg Athletes may change the DB´s during the event

5 Rounds for Time:  250m Row  25 Alt. Dumbbell Snatches, 22,5/15 kg

WOD 3 – SYNCHRO SKILL  Time cap: 10 min AMRAP 10 synchro toes to bar 8 synchro dumbbell snatch (22,5 / 15 kg) (45+ 17,5 / 12,5 kg) 6 synchro box jump over (45+ box step over)

"CHIPPER" For Time 50 Wall Ball 40 Dumbbell Snatch 30 BoX Jump overs M:60cm, W:50cm 20 Devils Press M: 1000, W:800m Bike erg Cap 12' Wall Ball: Master 40+ & Scaled: M/W: 9-6, Beginner: M/W : 6-4 Dumbbell: Master 40+ & Scaled: M/W :22,5-15 , Beginner: M/W: 15-10

FOR TIME: 14-12-10 DB Snatches @30 kg | SYNCHRO 28-24-20 Wall balls @9 kg | SHUW 4 Rope climb after each round | SHUW Time cap: 8 min

FOR TIME: 14-12-10 DB Snatches @22,5kg | SYNCHRO 28-24-20 Wall balls @6kg | SHUW 2 Rope climb after each round | SHUW Time cap: 8 min

FOR TIME: 14-12-10 DB Snatches @30/22,5kg | SYNCHRO 28-24-20 Wall balls @9/6kg | SHUW 3 Rope climb after every round | SHUW Time cap: 8 min

AMRAP x 7 min Buy-in: 100 Double Unders then  3-6-9-12-15-18-21... Dbl Db Snatch *Every Round: 2 Blocks Handstand Walk (one block is 4 meters, back and fourth)

Event 5 AMRAP 15 min 36-24-12 Sync alt DB snatch (15/10 kg) Hanging Knee Raises (share) Sync Box jump overs (60/50cm) Directly into AMRAP rest of time 6 sync single arm DB thrusters 6 Pullups (share) 6 sync burpee box jump overs

2 minutes rest! In the Park  2 Rounds for time - Time cap: 4 min 20 rep - DB Snatch Alternating Hands Then directly into: Dumbbell Carry 30 m - Uphill 30 m - Downhill RX:  Women - DB 22.5 kg; Men - DB 30 kg Intermediate:  Women - DB 15 kg; Men - DB 22.5 kg Beginners:  Women - DB 10 kg; Men - DB 15 kg

Winter Pairs Throwdown 25.2 Buy in of: Accumulate 4mins of Handstand Hold (scaled = plank hold) In remaining time AMRAP of: 40 DB Snatch 15/22.5kg (scaled 10/15kg) 40 DB Goblet Squats 40 Ab mat sits  *One athlete must be holding a deadlift off the ground for the reps to count* Deadlift weight 70/100kg (scaled 45/70kg)

Ascending Ladder  1 Wall Walk 2 Alt Dumbbell Snatch  3 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 1 WW, 1 WW, 2 DB S, 2 DB S, 3 TTT, 3 TTB, 10 Skips ** 10 Synchro Skips Between Rounds  2 Wall Walks  4 Alt Dumbbell Snatch  6 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 2 WW, 2 WW, 4 DB S, 4 DB S, 6 TTT, 6 TTB, 10 Skips ** 20 Synchro Skips Between Rounds  3 Wall Walks 6 Alt Dumbbell Snatch 9 Toes-To-Bar 30 Synchro Skips Between Rounds  And so on……..  …………

for time: 50 synchro. DB snatches 25 wall walks (split as you like) 50 synchro deadlifts 75 cal assault bike (split as you like) every min (including min 0:00): 5 synchro air squats DB weights: men: 15 kg women: 10 kg barbell weights: men: 70 kg women: 50 kg

5MIN AMRAP 4 Power Snatch 8 Box Jump over 1MIN Rest 3MIN AMRAP 16 alt. DB Snatches 8 DB Box Step up over (For Overall Reps) _________________ RX (16-44)                          RX (45+) 60/40kg                              45/30kg 22,5/15kg                            17,5/12,5 ________________________________________ SCALED (16-44)                SCALED (45+) Box Jump or                       Box Jump or Step Up over                       Step Up over 35/25kg                               30/20kg 15/10kg                               12,5/8kg

2 min ON, 1 min OFF 3 working sets 40 cal bike erg in remaining time alternating DB snatch 15kg Score: REPS

For time: 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 Wallballs. Runde 2+4: 15 S2OH 35/25 kg. XX synkrone alternating db snatch 20/12 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde..

Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 T2B Runde 2+4: 15 Hang Power Snatch 40/30 kg. XX synkrone alternating db snatch 22,2/15 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde.

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 TEAMS INTERMEDIATE 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (22,5/15Kg) 20 deadlift en pareja 1 barra 20 hspu (deben completar 10/10) TEAMS SCALED 12´ Amrap (Pareja 1/pareja 2) 20 dumbbell snatch synchro (15/10Kg) 20 deadlift en pareja 1 barra 14 Wall walk (deben completar 7/7) Cambio de pareja tras cada ronda completada, no se permiten cambios de integrante de parejas durante el wod. Como empiezan en parejas deben mantener todo el wod. 1 sola barra en pista para hacer deadlift, la pareja que no trabaja puede añadir o quitar disco de la barra mientras la otra pareja esta en hspu o wall walk Pesos barra: Intermedio hombre/ hombre 160kg, hombre/mujer 140kg Scaled hombre/hombre 140, hombre/mujer 120kg Partner changes are required after each completed round. No partner changes are allowed during the WOD. Since you start in pairs, you must stay with your partners for the entire WOD. There is only one barbell on the floor for deadlifts. The partner not working can add or remove plates from the barbell while the other partner is in handstand push-ups (HSPU) or wall walk. Barbell weights: Intermediate: Men/Men 160kg, Men/Women 140kg Scaled: Men/Men 140kg, Men/Women 120kg

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

WOD 5 7´ Amrap 60 du 20 dumbbell snatch 22´5/15kg 10 deadlift 80/55 20 m hand stand walk 10 deadlift 80/55 20 dumbbell snatch 22,5/15kg Elite/Rx/Master 35/40 Dumbbell 22,5/15kg Barbell 80/55kg Intermedio/Master 45 Dumbell 22,5/15Kg Barbell 70kg/50Kg Intermedio 20 hand stand push ups Master 50 Dumbell 15/10Kg Barbell 70/50kg Escalados/Master 55/60 Dumbbell 15/10Kg Barbell 60/45kg Master 60 fem 10 hand stand push ups Scaled 10 wall walk, 120 Single Under

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 Partner Deadlifts 50kg 10 burpee over the line sync  20 Sync Hang Db Snatch 10kg In the remaining time teams will acrue maximum points Pull ups = 3 points  Assisted pull ups = 2 point  Ring rows = 1 point 

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 Partner Deadlifts 80kg 10 burpee over the line sync  20 Sync Hang Db Snatch 17.5kg In the remaining time teams will acrue maximum points Pull ups = 3 points  Assisted pull ups = 2 point  Ring rows = 1 point 

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 SB OTS 30kg 10 burpee over the line sync  20 Sync Hang Db Snatch 15kg In the remaining time teams will acrue maximum points Muscle up = 3 points  Pull up = 2 point  Assisted pull up = 1 point 

Teams will split into 2 sub teams of 2 Working for 3Mins on/3Mins Rest The teams will alternate Within a 3 minute window Buy in  10 SB OTS 50kg 10 burpee over the line sync  20 Sync Hang Db Snatch 22.5kg In the remaining time teams will acrue maximum points Muscle up = 3 points  Pull up = 2 point  Assisted pull up = 1 point