WOD Explorer

TWO SCORED EVENT ELITE/RX PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 60/40 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) MASTER 35+ PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) INTERMEDIATE PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) SCALED PART A AMRAP IN 12 MINUTES 48 single unders 16 back rack lunges 35/22.5 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) Please make sure you read and fully understand the workout description and movement standards.

AMRAP 12 Pair 1 Sandbag carry Pair 2 16 Synchro burpees – Then - ‘X’ *’X’ Movement Round 1: 16 Synchro 16 Snatch Round 2: 16 Synchro DB reverse lunges Round 3: 16 Synchro DB goblet squats Round 4: 16 Synchro OA DB S2OH Weights Male sandbag: 45kg Female sandbag: 25kg Male DB’s: 2 x 17,5kg & 2 x 15kg Female DB’s: 2 x 10kg & 2 x 8kg

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

For time 150m swim 200m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together

For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together

For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All togethe

Athlet A: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @16/20 kg Athlet B: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @16/20kg Athlet B: 12 cal Row ... and so on For the whole workout: Switch each time with a touch of hands ("abklatschen")

Athlet A: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @12kg/16kg Athlet B: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @12kg/16kg Athlet B: 12 cal Row ... and so on For the whole workout: Switch each time with a touch of hands ("abklatschen")

AMRAP 12: Buy In (Score A: Time) 30cal Bike Erg 30m Single Dumbbell OH Walking Lunges Directly into (Score B: Reps) AMRAP in remaining time: 12 Toes to Bar 9 Handstand Push-ups 6 Double Dumbbel Thruster 3 Double Dumbbell Devil Presses Weights: ♂ 22,5kg / ♀ 15kg Scores: Score A: Time Female + Time Male Athlete Score B: Total Reps of Female + Male Athlete

For Time AT THE SAME TIME ATLETA A 100m Paddle ATLETA B 25m Sled Pull 10 Kg then SWITCH AT THE SAME TIME ATLETA B 100m Paddle ATLETA A 25m Sled Pull 10 Kg SYNCHRO 10 Shuttle Run (25+25) ATLETA A 25 m OH Walking Lunges Plate 10 Kg ATLETA B 25 m OH Walking Lunges Plate 10 Kg time cap 12’ Experience - Master +90 SLED / PLATE OH LUNGES 10 Kg

PART A For time (cap: 6') 12 Thrusters @80kg 18 Muscle-ups 24 cal. Row Rest 2min PART B For time (cap: 6') 24 cal. Row 18 wall facing HSPU 10m Overhead Walking Lunges @80kg

Teams of 4    AMRAP 24'       Teil A          Max. cal Bike       Teil B          3 Rounds             10 WW             15 2 P. sync. Burpees over Bar             30 FSQ             15 2 P. sync. Burpees over Bar          2 Rounds             10 WW             15 2 P. sync. Burpees over Bar             20 Thrusters             15 2 P. sync. Burpees over Bar          1 Round             10 WW             15 2 P. sync. Burpees over Bar             10 Cl & J             15 2 P. sync. Burpees over Bar          then AMRAP             10 WW             15 2 P. sync. Burpees over Bar             10 OH Rev. Lunges             15 2 P. sync. Burpees over Bar

12 devil presses 2x22.5kg 24 lunges 2x22.5kg 12 HSPU 6 devil presses 2x22.5kg 12 lunges 2x22.5kg 6 strict HSPU 4 devil presses 2x22.5kg 8 lunges 2x22.5kg 4 Strict HSPU 3 devil presses 2x22.5kg 6 lunges 2x22.5kg 3 wall facing HSPU 2 devil presses 2x22.5kg 4 lunges 2x22.5kg 2 wall facing HSPU 1 devil presses 2x22.5kg 2 lunges 2x22.5kg 1 wall facing HSPU

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 15-kg dumbbell ♂ 22.5-kg dumbbell - 13-14, 15-16, 55-59, 60-64, 65+ ♀ 10-kg dumbbell ♂ 15-kg dumbbell - U13 ♀ 5-kg dumbbell ♂ 10-kg dumbbell

ELITE/ Rx:  30 pull ups 2 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 1 forwards parallel bar traverse + 1 reverse parallel bar traverse  20 CTB 5/3 dips + 1 parallel bar traverse + 5/3 dips + 1 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 5/3 dips + 1 parallel bar traverse + unbroken turn + 5/3 dips + 1 parallel bar traverse 10 BMU THE FLOW The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories.  Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will run to the finish mat, where the timer will stop. There will be a tie breaker after the 2nd gymnastics movement. MASTERS :  30 pull ups 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 20 CTB 5/3 dips + 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 10 BMU  INTERMEDIATE :  20 TTB 1 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 15 pull ups 2 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 10 CTB TEENS 16-17 :  30 pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 20 CTB 5/3 dips + 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 10 BMU  TEENS 14-15 : 30 knee raise 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 Pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 10 CTB Scaled 20 knee raise 1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise  1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise - parallel bar" STANDARDS  PULL UP  The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when thre athletes chin clearly breaks the horizontal plane of the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Parallel Bar Traverse (all categories) - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finish when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. The legs may not touch the upright supports to assist with the traverse. Forwards parallel bar traverse + Reverse parallel bar traverse ELITE ONLY : Parallel Bar forward and reverse traverse must be completed UNBROKEN.  Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Without coming down they will then travel backwards along the bars, until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Forwards parallel bar traverse + Reverse parallel bar traverse RX ONLY : Each section(forward/backward) of the horizontal traverse must be completed unbroken but RX athletes can break at the end of the first traverse   Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Athletes may come down once hands have cleared the tape if they wish.  Athletes will then travel backwards along the bars, with hands starting clearly behind the marked tape until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Dips + Parallel Bar Traverse  ELITE  UNBROKEN /   RX/MASTERS CAN BREAK AFTER FIRST SET OF DIPS/TRAVERSE starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The dips and traverse must be completed unbroken.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Dips + Parallel Bar Traverse + Unbroken Turn -  ELITE  UNBROKEN /   RX CAN BREAK AFTER Turn  starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse .  At this point only RX athletes are permitted to come down.  (Elite must complete whole complex unbroken).  Before beginning the return traverse athlete must ensure hands are clearly behind the marked tape where they will then perform another set of dips and traverse horizontally along to the other end with hands clearly passing the marked tape.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved." DB Thrusters - The rep starts when the athlete passes through a squat position with hip crease below the top of knee with 1 x DB in one hand in  front rack position. The athlete moves in one fluid motion from full squat (hip crease below knees)  to overhead. The rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body.  A squat clean is allowed for the first rep. The non working arm may not assist in the lift. You may not push off the knees, and you may not use it to assist in the upward phase of the lift. It MAY be used to steady and position the DB in the front rack position whilst standing tall having brought the DB down from Overhead, or on a clean to get it into position, but it must not be in contact once you start moving. For clarity, as a squat clean constitutes 'moving', if an athlete decides to squat clean their 1st rep, the non working arm may not stabilise the DB as it moves into the catch position. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athletes’ chests clearly come into contact with the bar at or below the collarbone. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty If kipping/butterfly heels must break the vertical plane" BAR MUSCLE UPS  - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable. Glide kips and uprises are permitted and the feet may rise above the lowest part of the bar during the kip. The athlete IS required to pass through some portion of a dip before locking out over the bar. The rep is credited when: The athlete has both arms fully locked out in the support position above the bar with their shoulders over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athletes' feet contact the bar between their hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. HANGING KNEE RAISE The athlete must begin by hanging from the pull-up bar with arms extended.  • Heels must be brought back behind the bar.  • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips Single DB OH Walking Lunge Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; but if atheletes choose to do so they must have completed the previous rep and are standing tall. They cannot switch mid rep/lunge!  The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. On the last rep, if the dumbbell is lowered before the movement standards are met, it will be a no rep. Parallel Bar turn - once the athletes hands have cleared the Marker designating the end of the parallel bar traverse,  the athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the traverse before they begin the return traverse Parallel bar dip - starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met. The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands Parallel Bar reverse traverse - starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse backwards along the bars, until the hands pass the finish marker. The legs may not touch the upright supports to assist with the traverse.

ELITE + RX : Worm WOD 1 21 Synch TTB 21 Worm GTOH  15 Synch TTB 15 Worm GTOH  9 Synch TTB 9 Worm GTOH Worm Walking Lunge to finish line - overhead INTERMEDIATE : Worm WOD 1 21 TTB (A1) 21 Worm GTOH 15 Synch TTB 15 Worm GTOH  9 TTB (A2) 9 Worm GTOH Worm Walking Lunge to finish line - shoulder Worm Weights  70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the starting mat. 3,2,1, go... the athletes will move to the rig and complete their TTB / Knee raise as prescribed. Once they have completed the reps needed, they will advance to the worm where they will complete their required number of worm Ground to Overhead. Once the worm repetitions have been completed, the athletes will return to the rig to work through their second round of TTB / Knee Raise, before moving back to the worm again. This sequence is repeated until the pair of athletes have completed their final worm Ground to Overheads. As soon as the worm Ground to Overhead repetitions are completed, the athletes will walking lunge the worm across the finish line, in a manner prescribed by their category. The clock stops once the heels of the second athlete cross the line / are fully on the finish mat. STANDARDS  TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both athletes have both feet contact the bar between their hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Worm Ground to Overhead - The worm must be lifted together in a synchronised motion from the ground to the shoulders. Once the worm is on the shoulders, the worm must be moved to the opposite shoulder in one continuous motion. The athletes are not required to lock their elbows as the worm is passed overhead. With the worm on the opposite shoulder, athletes may lower the worm back down to the floor. Any movement violations including lack of synchronisation or dangling segments of the worm, rather than supporting fully with the shoulder, will result in repetitions being discounted. Athletes ducking their head under the worm, will incure a no rep. Worm Walking Lunge - Athletes must be on the same side of the worm, facing the same direction with the worm supported on the shoulders. If the worm has travelled beyond the designated start point for the lunge, it must be brought back behind the indicated line prior to beginning the lunge. Athletes must lunge forward together, on the same leg, with the back knees both touching the ground before standing to full extension. The rep is synchronised at the top and bottom of the rep. Note that the touch of the knee will be synchronised and the rep will be awarded when both athletes are together at extension, but athletes may rise from the lunge independently. Athletes must alternate legs for the lunges, and must be using the same leg as each other for each repitition . The feet of the rear athlete must clearly be over the marked line to mark the end of the lunge section. Shuffling forwards at any point is not allowed.  For the overhead lunges, the worm must be supported by the arms, above the head. The worm may not be rested on the athletes heads. Any contact with the head during a lunge, or once the lunge section has been started, will result in the lunge section having to be repeated.

ATHLETE NAT SOUTH-LAW SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 10KG 8 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS - 10KG 8 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 2 10 MIN TIME CAP 30 KNEE RAISES 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 20 PULL UPS 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 2 10 MIN TIME CAP 30 KNEE RAISE 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 20 CHEST TO RING 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 10 CHEST TO BAR 4 X BURPEES FLOW FOR ALL ATHLETES The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the box /parralel bar traverse OR alternative as stated above before moving to the rower where they will perform their calories.  Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters or alternative. Once complete, the athlete will move back along the field of play, completing their calories on the rower, another bar/box traverse (if applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the /box/parallel bar traverse (if applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters or alternative.Once complete, the athlete will move back along the field of play, their calories on the rower, another bar/box traverse (if applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will complete the final movement  to the finish mat, where the timer will stop.                                

For Time: 2 Lanes Burpee Broadjumps 2 Lanes KB Offset OH Walking Lunges @ 24+16kg / 16+12kg Trail Run (Individually)

AMRAP 16: Partner A: 1 Lane SUP, 15 Burpees (on SUP, no jump), 1 Lane SUP Partner B (AMRAP): 10 DB Hang Snatches (5/5) 10 DB Overhead Reverse Lunges (5/5) 10 DB Thruster (5/5) 10 DB Hang Cluster (5/5) Switch after SUP Round DBs: 1 x 22,5 / 15kg

Part A Time Cap: 15 minutes Buy In 4x5m Walking Lunge (5m Unbroken Segment) 2-4-6-8-10 Single DB Snatch Alt 12.5/7.5 kg 10-8-6-4-2 Deadlift 60/35

8:00 AMRAP 10-20-30-40-50-...   Unbroken Double-Unders Meters Single DB Overhead Walking Lunges Lunges are performed in a 5-meter segment. Weights: Open: 1x ♂ 22.5/ ♀ 15kg Master 30-39: 1x ♂ 22.5/ ♀ 15kg Master 40-49: 1x ♂ 17.5/ ♀ 12.5kg Master 50+: 1x ♂ 15/ ♀ 10kg

For Time: 3 varv 24 Toes to Bar 18/14 cal AirBike 4 Devil´s Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* 12 Dumbbell Bench Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* *Farmers Carry

Modus : Split as needed Workout : For time (TC: 10min) Gewichte Rx: 60/40kg Scaled: 40/30kg Ablauf Scaled Buy in: 1000m BikeErg into: 30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate 20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH 10 OH-Reverse Lunges (40/30) 10 Pull ups    Ablauf Rx Buy in: 1000m BikeErg into : 30 Back Rack Reverse Lunges (60/40) 30 Pull ups  20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups  10 OH-Reverse Lunges (60/40) 10 BMU  

Timecap 12 Min 40 Cal Row 10 Handstand Push Up 30 Box Jump Over 10 Handstand Push Up 20  alternating Dual Kettlebell Front Rack Forward Lunge  10 Handstand Push Up KG Weights: 2x 24 KG / 2x 16 KG Box: 60 / 50 cm

Timecap 12 Min 40 Cal Row 10 Abmat Handstand Push Up  30 Box Jump Over 10 Abmat Handstand Push Up  20  alternating Dual Kettlebell Front Rack Forward Lunge  10 Abmat Handstand Push Up  KG Weights: 2x 16 KG / 2x 12 KG Eine Abmat für die Handstand Push Up Box: 60 / 50 cm

Timecap 12 Min 40 Cal Row 5 partial Wall Walk  30 Box Jump Over 5 partial Wall Walk  20  alternating Dual Kettlebell Front Rack Forward Lunge  5 partial Wall Walk  KG Weights: 2x 12 KG / 2x 8 KG Box: 60 / 50 cm

TEST 2 For time 40 double DB DL 20 DB facing burpees 20 double DB hang Clean & Jerks 10 DB facing burpees - Rest 2:00 -  Test 3 6:00 for a heavy complex of 1 Squat Clean + 2 front rack reverse lunges + 1 Squat Clean Score Test 2: Time (mm:ss) Score Test 3: weight Complex must be finished before time cap Weights for Test 2: Seniors & Masters 30 - 44: 22.5/15kg Masters 45+: 15/10kg

Amrap in 3 min of: 7/5 Rope climb Max Cal Bike 2 min rest For Time: 36 Alt Reverse Lunges 8/6 C2b Pull ups 6 Snatches (35/25) 6m Handstand walk (3m x 2) 5 min time cap

For Time: 30m Double Db. Front Rack Walking Lunges (10) 20 Box Step up Overs 20 Deadlift (50) 25 Cal. Row 20 Deadlift (50) 20 Box Step up Overs 30m Double Db. Farmers Walking Lunges (10) TC: 15

For Time: 30m Double Db. Front Rack Walking Lunges (15) 25 Box Jump Overs 20 Deadlift (70) 30 Cal. Row 20 Deadlift (70) 25 Box Jump Overs 30m Double Db. Farmers Walking Lunges (15) TC: 15