WOD Explorer

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  10 hanging knee raises  10 overhead squats  Max-calorie row   Rounds 3 and 4  10-calorie row  10 overhead squats  Max pull-ups  ♀ 45 lb (20 kg)  ♂ 65 lb (29 kg) 

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work   Rounds 1 and 2  10 toes-to-bars  10 overhead squats  Max-calorie row  Rounds 3 and 4  10-calorie row  10 overhead squats  Max pull-ups   ♀ 55 lb (25 kg)  ♂ 75 lb (34 kg) 

Complete as many reps as possible following the interval of:  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  2 minutes of work,  1-minute rest  3 minutes of work  Rounds 1 and 2  15 toes-to-bars  15 overhead squats  Max-calorie row   Rounds 3 and 4  15-calorie row  15 overhead squats  Max chest-to-bar pull-ups   ♀ 65 lb (29 kg)  ♂ 95 lb (43 kg) 

For Time: 2 Rounds of 21 Back Squats (each) 21 Synchro Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 15 Front Squats (each) 15 Synchro Chest-to-Bar Pull-Ups - 15 Synchro Bar Facing Burpees - 2 Rounds of 9 Overhead Squats (each) 9 Synchro Bar Muscle-Ups - 15 Synchro Bar Facing Burpees Weights: ♂ 45kg / ♀ 30kg

20 Overhead Squats 40 Burpee Over the Bar 20 Overhead Squats

20 Overhead Squats 40 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 30 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 20 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 15 cal Ski Erg 20 Overhead Squats

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

FOR TIME (TC: 10') 30 - 20 - 10 Synchro box jump over Overhead Squat 80/56kg Cambios libres

3 Rounds 4 Wall Walks 10 Hang Power Snatch 40kg 15 Pull-Up into 2 Rounds 15 Handstand Push-Up 15 Overhead Squat 40kg 15 Chest To Bar Pull-Up

21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat

Team 2-2-2-3 Intervals Accumulate Max overhead squats , starting every 2 minutes in M1/F - M1/M2 - M2/F - choice: 2 rope climb (each) 4 WallWalks (each) Max-rep Synchro overhead squats When 2 minutes is up, the first pair stops and returns while the second pair begins working. Female: 40kg Men: 60kg

RX: for time: 9 BBJO 11 OHS @35/50kg 13/19cal Row 11 Thruster @35/50kg 9 BBJO scaled: for time: 7 BBJO 9 OHS @25/40kg 11/15cal Row 9 Thruster @25/40kg 7 BBJO 4min Timecap Ablauf: -Start hinter der Startlinie -BBJO sind Box facing zu erledigen. Step-down als auch Sprung sind erlaubt. -OHS und Thruster beginnen jeweils in der Bottom Position der Wiederholung -> es kann mittels Squats Snatch /Clean gestartet werden. -Rudermonitor wird vor dem Start gestartet, Athlet hat den Bildschirm nicht zu berühren. -Hände dürfen den Rudergriff erst verlassen, wenn die vorgegebene Cal-Anzahl erreicht wurde. -in den scaled Divisionen darf über die Box gestiegen werden. -Ende des Events = über die Ziellinie (=Startlinie) Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/