WOD Explorer

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

16:00 Minute Running Clock 0:00 - 9:00 3 Rounds for Time (Score A: Time / Reps) 15/12cal Row 12 Deadlifts 9 Bar Facing Burpees 6 Hang Squat Cleans* (Time Cap: 9 Minuten) Rest until 11:00 11:00 - 16:00 5 RM Frontsquat (from the floor) Weights: RX: ♂ 70kg / ♀ 50kg Int: ♂ 50kg / ♀ 35kg *Intermediate: Hang clean + Front squat möglich! Scores: Score A: Time Female + Time Male Athlete Bei erreichen des Timecap: 1 Rep = 1 Sekunde auf das Timecap addiert Score B: Total Weight Female + Male Athlete

RM COMPLEX 1 CLEAN 1 HANG SQUAT CLEAN 1 FRONT SQUAT 1 JERK

400M ROW 6 WALL WALK 4 BURPEE CHEST TO BAR 10 FRONT SQUAT 35KG 6 WALL WALK 4 BURPEE CHEST TO BAR 5 FRONT SQUAT 35KG

4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @100/70 5 front squats 10 shuttle runs (1 rep = 15m) WORKOUT DESCRIPTION & SCORECARD   -- W Masters 40-44 Masters 45+ Scaled 4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @70/35 5 front squats 10 shuttle runs (1 rep = 15m)

Event 3: For Time: 80/64 Cal Row 3min Window 20 DB Bench Press 2x22/15kg 20 DB Front Squats 2x22/15kg Row Calories in Remaining Time 1min Rest 3min Window 16 DB Bench Press 2x22/15kg 16 DB Front Squats 2x22/15kg Row Calories in Remaining Time 1min Rest 4min Window 12 DB Bench Press 2x22/15kg 12 DB Front Squats 2x22/15kg Row Calories in Remaining Time Score: Time athlete hits 80/64cals (Including Rests)

For time: (TC 7min) 2A 4 rounds: 6 Clean & Jerks 60kg 200m run 2 min rest 9 min on clock 2B 3 min to find for max load: 1 clean + 2 front squat

A) 9 MINUTE AMRAP 4 TOES TO BAR  6 POWER CLEANS (50KG/35KG)  8 FRONT SQUATS ADD 4 TTB AFTER EACH ROUND B) IMMEDIATELY FOLLOWING PART A, ATHLETES WILL HAVE 4 MINUTES TO ESTABLISH HEAVIEST MAX COMPLEX OF:  3 HANG CLEANS + 1 SHOULDER TO OVERHEAD

21 cal on Rower 18 t2b 15 burpees over barbell 3 Macho Man (Macho Man is 3 power clean + 3 front squat + 3 push jerk) 18 cal on Rower 15 t2b 12 burpees over barbell 2 Macho Man 15 cals on Rower 12 t2b 9 burpees over barbell 1 Macho Man RX 70/50kg Master 35+ 60/35kg Master 40+ 50kg Challenge 50/30

Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into -  Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes

For Load 6:00 Complex A:  1 Power Clean, 1 Front Squat + 1 Squat Clean Rest 1:00 6:00 Complex B: 1 Power Snatch, 1 Overhead Squat + 1 Squat Snatch

Max Load TC 6 minutes Complex 1 Any Clean 2 Thrusters 3 Shoulder to Overhead 4 Front Squats Deadline is 30.11. at 23.59

Part A: TC 5 minutes 60 DU 30m Run 20 Front Squat DB 2x22.5kg 40 DU 20m Run 10 Front Squat DB 2x22.5kg 20 DU 10m Run Max effort Front Squat DB 2x22.5kg Pause 1 minute Part B:  TC 2 minutes Max Effort cal Assault Bike

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

A: 3 sets: 1min to lift / 1min to change weights: 1st set: Front squat 5RM 2nd set: Front squat 3RM 3rd set: Front squat 1RM Score = 5RM weight + 3RM weight + 1RM weight + extra 1 minutes rest B: Max Touch and go reps of Snatch ELITE = Squat snatch 70/45kg ADVANCED = Squat snatch 50/35kg SCALED = Power Snatch 45/30kg Score = number of reps done

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

Intermediate/Masters Male 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU R1: 10 Chest to Bar/R2: 5 Barmu  Female 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU 10 Chest to Bar

Teens/Scaled For Time (15' TC) 80 cal Row 60 Wallballs 40 DB Snatches (10/15kg) 20 Frontsquats (20/30kg) M: 10 Wallwalks / F: 5 Wallwalks

AMRAP 15 Partner 1: Run Up And Down Stairs (1 time, Up 1 Rep, Down 1 Rep, in total 2 reps) Partner 2: 15 Jumping Air Squats 5 Deadlifts 40/25 kg 4 Power Clean 40/25 kg 3 Shoulder To Overhead 40/25 kg 2 Front Squats 40/25 kg 15 Jumping Air Squats   switch each round

Arena: Rig Arena 12mins to find the team's max lift 1 clean  1 hang clean  1 front squat  Rules:   All athletes start in the holding area  Female athletes to start with 6 mins to hit a max lift each 1 minute to reset Followed by the male athletes If the lift starts before the 6mins time cap, the lift can continue, but the male pair cannot start their lift until their 6 minutes start Only the athletes lifting should be on the competition floor The clean and hang clean can be a squat clean or a power clean  All athletes have as many attempts as they wish in the 6 mins time frame  Once an athlete hits a weight, such cannot be reduced. Each athlete's weight is separate.   Time Cap: 13 minutes    Scores: All 4 lifts weight combined   Movement Standards:   Clean -  Barbell must start on the floor when beginning the lift. Power clean or squat clean is permitted. The rep is complete when the athlete reaches full lockout. Athlete must wait for the Judges approval before bringing the barbell down to begin the next movement. Hang Clean -  Barbell starts from the hang position. The rep is complete when the athlete reaches full lockout. Athlete must wait for the Judges approval before beginning the next phase of the complex. Front Squat - The barbell begins in the front rack position. The hip crease must clearly pass below the top of the knee at the bottom of the squat. The repetition counts when the athlete returns to full standing extension with hips, knees and shoulders in alignment - the barbell must be under control in the front rack position. Athlete must wait for the Judges approval before dropping the bar. The barbell cannot touch the floor once the lift begins. If the athletes starts the complex before the time is called the athlete may finish the lift. 

Arena: Sand Pit Arena   All athletes start in the holding area YGIG in Teams of 2 - Male and Female Pair: Part 1: 20 Syncro Axle Bar Front Squats   10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 2: 30 Syncro Axle Bar Front Lunges  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 3: 20 Syncro Axle Bar Front Squats  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Everyday Variation:   Axle Bar 1 @ 27kg  Axle Bar 2 @ 17kg    Handle bar weight + 10kg each side DBalls - 20kg Rules:   All athletes start in the holding area  On go Athlete A and B get to the Axel bars, while C and D wait in the holding area Once completing Part 1, Athlete A and B, run and tag athletes C & D to complete each part Both pairs have to complete each part Athletes always front facing on the axel bars - The lead athlete cannot see the athlete behind  2 Axle Bar weights - male and female   If the weight of the farmer carry is dropped, both athletes need to go back to start line Time Cap: 15 minutes  Score: Time of completion. If time cap is reached, score is total reps completed Movement Standards:   Front Squat  - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. Athletes must perform a full squat with the hip crease passing below the knee.  The repetition counts when the athlete returns to full standing extension with the barbell under control in the front rack position.  Front Lunge - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. The rear knee must clearly touch the ground on each step.  The athletes must stand up fully between steps, with hips and knees extended before taking the next lunge. Synchro is achieved when all athletes’ are fully stood up at the top. The front rack position must be maintained.  Handle Shuttle runs - one handle in each arm D-Ball Shuttle runs -  to be held in any position as long as it is off the ground

OVERALL NOTICE:  Every Athlete must perform at least 1 Rep of each gymnastic movement! _______________ SCALED F90+  40 Dual KB Hang Cleans 20 Jump. Pull-Up 30 Single KB Hang Snatches 30 Ring Row 30 Single KB Front Squats  20cal. Echo Bike calories (KB 16/10kg) NOTICE: If one Athlete is doing the KB work, in meantime Athlete 2 holds a Sandbag  in front of the body  20kg

Hitta 1RM Front Squat

400m  Run 9          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 7          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 5          Front Squats 15 kg 1          Rope Climb 3 m

For max weight Complex 3 Hang cleans (anyhow) 3 Front squats Flöde Start sker med en tom stång på golvet. På 3-2-1-Go får en börja lasta stången med vikt. En måste utföra hela serien i ett set dvs en får inte släppa ner stången mellan några reps. En får vila med stången på axlarna och i hang men får aldrig släppa greppet om stången. Time cap är 7 minuter och det är tillåtet att göra så många försök en vill under den tiden samt både höja och sänka vikten. Skulle en få en no rep utan att släppa vikten så får en fortsätta och försöka göra om den. Exempelvis en löser alla cleans men sen inte får godkänt på första front squaten, så får en fortsätta och försöka igen. Men så fort en släppt skivstången så måste en börja om helt. Standard Hang clean = Från start måste kroppen vara utsträckt och därför kommer första repen kräva att ni gör ett marklyft och sträcker ut höften. Därifrån får stången sen röra sig mellan höften och som lägst till ovanför knäna innan ni vänder den. Det är tillåtet att både göra hang power cleans och squat cleans. Front squat = Stången ska ligga fram på axlarna och i botten ska höftvecket vara under toppen av knät. Om en kör testet utanför klass Du behöver en skivstång och viktplattor nära till hands. Sen någon som kan hjälpa dig att hålla koll på dina reps :)

25 Hang Power Cleans 2x12.5/10kg 25 Front Squats  25 STOH   T.C. 9min -2min rest- 1min max cal AB (Athlete 1) -30s- 1min max cal AB (Athlete 2)

AMRAP 10 min  200 m ski  9 Powercleans  6 Frontsquats 3 Shoulder to oh  60/35 kg

AMRAP 10 min  200 m ski  9 Powercleans  6 Frontsquats 3 Shoulder to oh  50/35 kg

Part A:   0:00 - 4:00  Find 1RM Clean&Jerk Part B: 4:00 - 10:00 AMRAP 6min: 8 Shoulder to overhead 42.5/30kg 8 Front squat 42.5/30kg 8 Lateral burpees over bar Score A: Load in kilograms Score B: Number of reps in 6 minutes period