WOD Explorer

26.1 A, TC 14min Buy in 40/32cal Bike 4 RFT 10 C&J (50/35kg) 4 WW 30 alt. Lunges After 15min into 26.1 B, TC 6min 2RM Thruster  (from floor)

26.1 A, TC 14min Buy in 40/32cal Bike 4 RFT 8 C&J (40/25kg) 4 Half-Way WW 30 alt. Lunges After 15min into 26.1 B, TC 6min 2RM Thruster  (from floor)

For Time (Conga line Style) Athlete 1 - 2 Rounds 30 Crossovers 15m Db Overhead Walking Lunges 2x 22,5/15kg 10 Chest to bars then Athlete 2 - 2 Rounds 30 Crossovers 15m Db Overhead Walking Lunges 2x 22,5/15kg 10 Chest to bars TC 9 min Note: The lunges will be completed in 5m increments. 

Amrap 14 min  Cash in :  All Athletes Complete 40/30 cal Echo Bike  Remaning Time Amrap 24 Sync KB Squats  24/16kg 12 Sync Burpees Over KB 24 Sync KB Lunges 12 Sync  Burpees Over KB

a. For time 100 Wallballs 75 Power Clean 40/30/20 50 Synchro Burpee Over Bar - all 3 tc 10 min Rest 1 min b. Amrap 8 min 10 Synchro Db Hang Squat Clean - 1x 22,5/15/10 10 Synchro Db Reverse Lunges 10 Synchro Db STOH -2 athletes synch in b workout

4 ROUND  FOR TIME  12 GROUND TO OVERHEAD 10 GOBLET SQUAT 8 ALT. OVEHEAD REVERSE LUNGE 60 SINGLE UNDER  2' REST  2' MAX KCAL ROW 

6 ROUND  FOR TIME  10 GROUND TO OVERHEAD 8 GOBLET SQUAT 6 OVEHEAD REVERSE LUNGE 40 SINGLE UNDER  cap:10  2' REST  2' MAX KCAL ROW 

4 ROUND  FOR TIME  10 HANG DB SNATCH 8 GOBLET SQUAT 6 ALT. REVERSE LUNGE  4 DB CLUSTERS 30 DOUBLE UNDER  cap:9  2' REST  2' MAX KCAL ROW 

3 LATERAL BURPEE OVER DB 3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @22,5KG / @15KG.

3 LATERAL BURPEE OVER DB 3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @15KG/ @10KG.

3 BURPEE  3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @10KG/ @5KG.

Event 1 – “Carry His Strength” לזכרו של איתי יהושוע ז״ ל With a Partner | I Go – You Go Workout Flow – 3 Round For Time: 4 Synchro Shuttle Runs 15m out + 15m back = 1 rep And Then 3 Rounds (1 Rounds Each Athlete) 15 Meter Sandbag Walking Lunges 15 Meter Sandbag Run 30 Meter Sled Reverse Drag 30 Meter Farmer Carry 24+16kg T.C=18 min

6' for Max Shoulder to Overhead (female bar) 1' Rest then FOR Time - Cap 6' 120/100/80 Dus 30 SandBag Reverse lunge sync

24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B 24m OH WALKING LUNGES 20 DB SNATCH 20 MUSCLE UP

24m OH WALKING LUNGES 20 DB SNATCH 20 JUMPING PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B

24m OH WALKING LUNGES 20 DB SNATCH 20 JUMPING PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B

FOR TIME 3 ROPE CLIMB LEGLESS 30 THRUSTERS 10m WALKING LUNGE OVER HEAD 2 ROPE CLIMB LEGLESS 30 HANG SNATCH 10m WALKING LUNGE OVER HEAD 1 ROPE CLIMB LEGLESS TC 8´ BARRA: 60KG

5 ROUNDS OF    2 LLRC / 1 LLRC + 1RC 15 M WALKING LUNGES* *(2 x 30 / 2 x 20 kg)  TIME CAP 9 MINUTES 

5 ROUNDS OF    2 ROPE CLIMB 15 M WALKING LUNGES* *(2 x 22.5 / 2 x 20 kg)  TIME CAP 9 MINUTES 

5 ROUNDS OF    2 ROPE CLIMB / 5 ROPE CLIMB FROM THE FLOOR 15 M WALKING LUNGES* *(2 x 20 / 2 x 12.5 kg)  TIME CAP 9 MINUTES 

5 ROUNDS OF    5 ROPE CLIMB FROM THE FLOOR 15 M WALKING LUNGES* *(2 x 20 / 2 x 12.5 kg)  TIME CAP 9 MINUTES 

For Time Pair MM: 200 m Sandbag Bearhug + 200 m Run Pair FF: 200 m Sandbag Bearhug + 200 m Run Pair MM: 200 m Sandbag Lunges + 200 m Run Pair FF: 200 m Sandbag Lunges + 200 m Run Bearhug: 50/30 kg Lunges: 30/20 kg

For Time: 30 Cal Bike 24 Parallettes Handstand Push Ups 30m DBS Walking Lunges 24m Handstand Walk + Pirouette Time Cap: 8 Minutes

FOR TIME (CAP 10') 3x10m DB Walking Lunges (farmer carry) 5 Wall Walks 2x10m DB Walking Lunges (front rack carry) 5 Wall Walks 10m DB Overhead Walking Lunges 5 Wall Walks RX @22.5/15 ADVANCED @17.5/12.5 SCALED @15/10

'Worm hole' is: For time 12m worm lunge 30 worm squats 8m worm lunge 30 worm thrusters 4m worm lunge Sprint to finish line 40/60kg worm 8 minute time cap RULES Athletes must start and end on the start/finish mat. Athletes must drop the worm after each 4 metre section of lunges. All movements must meet the movement standards and be credited by the judge. If a team receives a no rep at any time during a 4 metre lunge section, the entire 4 metre must be repeated WORKOUT FLOW Athletes begin on the start/ finish mat. On "3,2,1 Go!" athletes move to the worm on the far side of the floor. Athletes complete 12 metres of worm lunges in 4 metre sections. After each 4 metre section the worm MUST be dropped. Athletes will turn around, return the worm to the shoulders and lunge back to the where they started. Athletes MUST NOT turn with the worm on the shoulders, or try to twist and face the other way with the worm off the floor. After the 12 metre lunge, athletes may move directly into 30 worm squats without dropping the worm. The worm must remain on the athletes' shoulders throughout the squats. Both athletes must carry the worm on the same shoulder side. All squats must be performed facing the spectator side. After the final squat, the worm must be dropped to the floor before returning to the shoulders for the next set of worm lunges. Athletes will then complete an 8 metre worm lunge in 4 metre sections following same worm lunge rules outlined above. After the 8 metre lunge, athletes may move directly into 30 worm thrusters without dropping the worm. Both athletes must keep the worm on the same shoulder for a rep to count. If the worm is on opposite shoulders, no reps will be credited until it is returned to the same side. After the last thruster, the worm must be dropped to the floor. Athletes will complete a final 4 metre worm lunge. Once complete, the worm must be dropped and both athletes sprint to the finish mat. The workout time stops when both athletes touch the mat. If team do not complete all reps in under 8 minutes, the score will be the total number of reps. MOVEMENT STANDARDS Worm lunges The worm must be lifted from the floor to the shoulders, with both athletes carrying the worm on the same shoulder side. At the start of each 4 metre section, both of the front athlete's feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of the trailing athlete pass OVER the line AND both athletes have hips and knees fully extended. A lunge rep is credited when: Both feet of the rear athlete have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension. Turning Between Sections After each 4 metre section, the worm must be dropped to the floor before athletes turn around and begin the next section. Athletes may not turn while the worm is on their shoulders. When athletes complete the final lunge section of a set, they may proceed directly to the next movement without dropping the worm, unless otherwise stated. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. The worm comes off either athlete's shoulder at any point during the movement. Athletes lunge with different legs. Any part of the front athlete's feet starts on or over the line. Both feet of the rear athlete do not pass completely over the target line. No-Rep Penalty If a no-rep is called at any point during a 4 metre lunge section, the team must return the worm to the start of that 4-metre section and repeat the section from the beginning. It is therefore highly recommended you don’t get no repped! Worm squats The worm must be taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the tops of the knees at the same time, before returning to full extension of knees and hips. This will repeat for the 30 reps. A squat clean is permitted for the first rep. A no rep will be given if: One or both athletes do not squat below parallel Athletes do not squat below parallel at the same time Both athletes do not finish the rep fully extended at the same time Worm thrusters The worm is taken to the shoulder, on the same side for both athletes. It may already be at the shoulder after the lunges. Both athletes will squat until the crease of the hips are below the top of the knees. The rep finishes when the worm is pressed up and over to the opposite shoulder in one continous movement. A clean and press is not permitted. Once the worm is on the opposite shoulder athletes can begin the next rep - there is no requirement to reach full hip and knee extension between reps. No lock out of the elbows is required at any point. The last rep must be held on the shoulder until signalled by the judge that the rep is complete. A no rep will be given if: Either athlete does not squat below parallel, or they do not not reach parallel at the same time The worm ends up on a different shoulder for both athletes  There is a pause between the squat and the shoulder to overhead The worm is dropped before the rep is credited Bodyweight walking lunges (Scaling option for worm lunges) Athletes will start standing side by side -  both feet must be positioned behind the line. Teams will lunge forward using the same leg at the same time. During the lunge both athletes' trailing knees must make contact with the floor simultaneously. Athletes will return to standing with knees and hips fully extended in synch, before beginning the next lunge. It must be alternating legs. The rep is credited when both feet of both athletes pass OVER the line AND both athletes have hips and knees fully extended at the same time.  A lunge rep is credited when: Both feet of both athletes have passed completely over the line marking the end of the section. Both athletes demonstrate full hip and knee extension in synch Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.  Turning Between Sections After each 4 metre section, athletes will turn and lunge back. No-Reps A no-rep will be issued if: The athletes trailing knees do not touch the floor at the same time. The trailing knee of either athlete fails to touch the floor. Either athlete fails to reach full hip and knee extension between lunges. Athletes lunge with different legs. Any part of the feet starts on or over the line. The feet do not pass completely over the target line. Placing the non-working hand/ arm on the thigh or anywhere on the body

For Time:  Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins

3 A AMRAP 5 Min  10m SYNC DB OH Walking Lunge 6 Halfway Wall Walks - share anyhow 14 SYNC DB Snatch followed by 2 min rest    then  3 B  For Time 14 SYNC DB Devils Press 80/50cal Row 14 SYNC DB Devils Press Db weights: MM - 15/12.5kg FF - 12.5/10kg

3 A AMRAP 5 Min  10m SYNC DB OH Walking Lunge 6 Halfway Wall Walks - share anyhow 14 SYNC DB Snatch followed by 2 min rest    then  3 B  For Time 14 SYNC DB Devils Press 80/50cal Row 14 SYNC DB Devils Press Db weights: MM - 15/12.5kg FF - 12.5/10kg

15 - 35 minutes 20 min AMRAP 8 Synchro Dumbbell Clusters 20/15kg (4 athletes) 40 Cal Air Bike (2 Bikes) 16 Synchro Dumbbell reverse lunges 20/15kg (4 athletes) 60 Cal Air Bike (2 Bikes) 32 Synchro Dumbbell Shoulder to Overhead 20/15kg (4 athletes) 80 Cal Air Bike (2 Bikes) Score = Air bike calories + Dumbbell movement reps Workout Flow & Rules Each team will have two air bikes, four 20kg dumbbells (male) and four 15kg dumbbells (female). AMRAP = As Many Reps As Possible. STOH = Shoulder to overhead. Athletes will use double dumbbells. Male athletes must use 20kg dumbbells and female athletes 15kg dumbbells. On go all four athletes will begin working on 8 synchro dumbbell clusters. When the clusters are complete 2 athletes will move to the air bikes and begin accumulating calories, teams can swap the working athletes on the air bikes as they wish. Each air bike must reach 20 calories (40 total) before the team moves onto the synchro dumbbell reverse lunges. Teams will progress through the workout in this manner with four athletes working in synchro on the dumbbell movements and two athletes working on the air bikes. The air bike calories must be split equally between the two bikes. The air bikes must be re-set by athletes after each round. When teams complete the round of 80 calories on the air bikes they will move back to the 8 synchro dumbbell clusters and continue to AMRAP through the workout for the full 20 minutes. Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark. Movement Standards Synchro dumbbell clusters -  Athletes must squat clean the dumbbells from in contact with the floor using a full depth squat with hip crease below knee level. They must then stand stall with legs straight and hips open and press the dummbells to a fully extended overhead position with arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell reverse lunges - Athletes must hold the dumbbells in a farmers hold position at their sides, they must lunge backwards so that their knee makes contact with the floor. They must then stand tall with legs straight and hips open. Synchro is in the standing position. Athletes must alternate legs. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Synchro dumbbell shoulder to overhead - Athletes must press or jerk the dumbbells from the front rack position in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athltes must not drop dummbells from above waist height for safety reason. If they do the previous rep will be a no rep and will need to be repeated. Air bike - The air bike calories must be split equally between bikes. Athletes must re-set the bikes to zero after each round.

3 rds - TC: 10min 60 DUs 24m HSW  24m regional - FrontRack hold - FarmerCarry hold lunges @ 22,5/15