WOD Explorer

3 rounds of 15/12 Cal Echo Bike 10 HSPU 7-5-3 Hang Squat Snatches*   *each round the weight goes up

Establish max weight: 1 RM - Snatch, anyhow 1 RM - Clean & Jerk, anyhow 1 RM - Weighted Pull-up (5 minutes per section)

3 set x 3 on / 1 min off 15/12 - Dips 15 - Box jumps over 30"/24" 15 - Toes to bar 5 - BMU AMRAP - Parallette facing burpees 3 set x 3 on / 1 min off 12 Syncro box jump over. Box height 30"/24" 15 Syncro Toes to bar 18 Deficit HSPU 12/6 cm (20 kg bumper / 10 kg bumper) - Share anyhow AMRAP parallette facing burpees - Share anyhow

3 set x 3 on / 1 min off 12 Syncro box jump over. Box height 30"/24" 15 Syncro Toes to bar 18 Deficit HSPU 12/6 cm (20 kg bumper / 10 kg bumper) - Share anyhow AMRAP parallette facing burpees - 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)      

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

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 ROUNDS FOR TIME (WOMEN) 9 ROUNDS FOR TIME (MEN)   3 worm clean 5 synchro burpee over worm 7 hspu (1 person, share anyhow)   TC: 9 min   Worm weight: 105kg

LAJI 4 STANDING 6 ROUNDS FOR TIME 3 synchro double DB hang clean & press 5 synchro burpee 7 deficit push up / hand release (knee) push up (1 person, share anyhow)   LAJI 4 SEATED  6 ROUNDS FOR TIME 3 synchro hang clean & press 5 synchro u-turn 7 box dips (1 person, share anyhow)    

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu   Timecap 10min

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu (15/8cm)   Timecap 10min

TEAMS SCALED 12 min AMRAP: 30 Cal row 6 Wall walks 10 Pull-ups   TEAMS ROOKIE 12 min AMRAP: 20 Cal row 6 Wall walks 20 Sit-ups TEAMS MASTER & TEAMS INTERMEDIATE For time: 2 Rounds of: 30 cal Row + 10 BMU 2 Rounds of: 30 cal Row + 15 Kipping HSPU 2 Rounds of: 10 BMU + 15 Kipping HSPU Time cap: 15 min TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min For time: 3 Rounds of: 30/20 cal Row + 10 BMU Time cap = 6 min Rest 3 min 3 Rounds of: 30/20 cal Row + 15 Strict HSPU Time cap = 6 min Rest 3 min 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap = 6 min Total time cap: 24 min

TEAMS MASTER & TEAMS INTERMEDIATE For time: 2 Rounds of: 30 cal Row + 10 BMU 2 Rounds of: 30 cal Row + 15 Kipping HSPU 2 Rounds of: 10 BMU + 15 Kipping HSPU Time cap: 15 min

TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min

For time: 3 Rounds of: 30/20 cal Row + 10 BMU Time cap = 6 min Rest 3 min 3 Rounds of: 30/20 cal Row + 15 Strict HSPU Time cap = 6 min Rest 3 min 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap = 6 min Total time cap: 24 min

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

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

TEAM EVENT 4 - MAKE YOUR MOVE RX DIVISION 4X20+20/40+40/60+60/80+80 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X5+5/10+10/15+15/20+20 HANDSTAND PUSH UPS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 10 MINUTES KG: 50/35KG   TEAM EVENT 4 - MAKE YOUR MOVE SPORT DIVISION 4X10+10/20+20/30+30/40+40 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X1+1/2+2/3+3/4+4 WALLWALKS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 8 MINUTES KG: 25/40KG

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, Box Jumps (60/50cm), and Handstand Push-ups. 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 3 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 For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For 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 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, Box Jumps (60/50cm), and Handstand Push-ups. 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

3 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 For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For 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

OPEN DIVISION For time: 15 Sync Thrusters 30 HSPU  15 Sync Thrusters 10 Rope climbs 15 Sync Thrusters 20 Strict HSPU  15 Sync Thrusters 5 Legless Rope climbs 15 Sync Thrusters SCALED DIVISION For time: 15 Sync single arm DB thrusters 30 HSPU to a riser 15 Sync single arm DB thrusters 10 Rope climbs 15 Sync single arm DB thrusters 20 HSPU to a riser  15 Sync single arm DB thrusters 5 Rope climbs 15 Sync single arm DB thrusters  

RX DIVISION For time: 20 Worm Thrusters 18 Strict HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Legless rope climbs per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)   OPEN DIVISION For time: 20 Worm Thrusters 18 HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Rope climbs per athlete (first rep is legless) Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout) SCALED DIVISION For time: 20 Worm Thrusters 60 HSPU (split anyhow) 20 Worm Thrusters (*Sub opportunity after 10 reps) 8 Rope climbs (male athletes) 6 Rope climbs (female athletes) 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.   AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg)   One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time.    Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time.    Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want.