WOD Explorer

Power Block B – 15 min AMRAP • Dead hang (1 Athlete) • Max calorie ski erg (1 Athlete) • 10 Synchro burpees over hurdle 50cm (2 Athletes) • 20 Synchro worm shoulder to overhead 50kg (2 Athletes) *One athlete must be in a dead hang to allow for all other movements to be performed.  Score = Ski erg calories + synchro reps Workout Flow and Rules • Teams will have 1 x pull up bar, 1 x ski erg, 1 x 50cm high hurdle and 1 x 50kg sand worm. Teams must not move the position of the equipment in the arena it must stay in the starting position for the duration of the workout. • On go teams must have one athlete in the dead hang position before any other movements can begin. This must continue for the duration of the workout. If the athlete drops from the bar or the team wishes to swap the dead hang athlete all other movements must stop until an athlete is back in the dead hang position. • Once an athlete is in a dead hang position one athlete will begin accumulating calories on the ski erg while the two other athletes begin on the synchro burpees over the hurdle. • Teams can swap working athletes in any position at any time the only condition is that one athlete must be in the dead hang position to allow the other movements to be performed. If the team does not have an athlete in the dead hang position all other movements must stop. • When two athletes have completed the 10 synchro burpees over the hurdle they will move, or they can sub other athletes to move to the 20 synchro worm shoulder to overhead. When the 20 synchro worm shoulder to overhead are complete teams will move back to the synchro burpees over the hurdle and continue to AMRAP through these two movements for the duration of the workout.  Movement Standards Dead Hang – Athletes must hang from the bar so that their feet are off the floor. Athletes can use overhand, underhand or mixed grip however they are not permitted to use straps, gloves or any grips that cover the palm of the hand. Ski Erg – Athletes must not let go of the ski erg handles at the bottom of the stroke as it can result in the ski erg being damaged. Athletes may pass the handles to a teammate when swapping the working athlete on the ski erg. Teams must not let the ski erg be idle for more than 15 seconds as this can result in the ski erg switching off and the team’s calorie total being deleted. Synchro Burpees Over Hurdle – Athletes will start on opposite sides of the 50cm high 10cm wide hurdle. Athletes must drop to the floor so that their chest and hips are in contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must use a two footed take off to jump over the hurdle, stepping over is not permitted. The rep is only complete when athletes land on the opposite side of the hurdle. Athletes must perform the burpees in this way so that they always remain on opposite sides of the hurdle. Synchro Worm Shoulder to Overhead – Athletes must both be facing in the same direction on the worm, athletes must first clean the worm up onto the same side shoulders. They must then press the worm overhead to the opposite shoulder, full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of both athletes. Athletes may use their legs to push press however dipping under the worm without straight legs and full extension of the hips is not permitted. 

Skill Block – 22 min AMRAP • 6 Synchro Barbell squat cleans 50/35kg (4 Athletes) • 8 Synchro Hand release push ups (4 Athletes) • 12 Synchro American Kettlebell swings 32/24kg (4 Athletes) • 20 Strict pull ups YGIG (1 Athlete) *During the workout there will be four randomly distributed 30 second intervals where teams will allocate one athlete per movement to gain additional reps. Score = Total reps Workout Flow and Rules • Each team will have 2 x 50kg barbells, 2 x 35kg barbells, 4 x hand mark lines for hand release push ups, 2 x 32kg kettlebells, 2 x 24kg kettlebells and one pull up bar. • All equipment must remain in the starting position for the duration of the workout, teams are not permitted to rearrange the equipment in the arena. Males must use the 50kg barbell and 32kg kettlebell, females must use the 35kg barbell and 24kg kettlebell. • On go all four athletes will perform 6 synchro barbell squat cleans followed by 8 synchro hand release push ups and 12 synchro American kettlebell swings. When the kettlebell swings are complete teams must complete a total of 20 strict pull ups with only one athlete working. One athlete could perform all 20 reps or teams can divide the 20 reps amongst team members in a YGIG (You Go I Go) format. • When teams have completed the 20 strict pull ups they will move back to the synchro barbell squat cleans and then continue to AMRAP though the movements for the 22 minutes. • During the 22 minutes there will be four randomly allocated 30 second intervals which will be indicated to athletes by a siren. During these 30 second intervals teams must position one athlete on each of the four movements, athletes must then individually perform as many reps as possible of that movement during the 30 second interval. These individual reps will be added to the synchro reps at the end of the workout to give the teams total score. • At the end of the 30 second interval all athletes must move back to either the synchro movement or the strict pull ups, whichever they were on at the start of the 30 second interval. They will then continue that movement. Movement Standards Synchro barbell squat cleans – All four athletes must squat clean the bar from the floor using a full depth squat with hip crease below knee level. Athletes must then stand tall with legs straight, hips open and the bar in the front rack position with elbows through. Synchro is at the top of the movement in the standing position. Athletes may perform touch and go reps or singles. If the bar is to be dropped athletes must drop the bar on the drop pads provided. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Weightlifting belts and knee supports are permitted. Synchro hand release push ups – All four athletes must place their hands on the line provided, they will then lower their body so that their chest and hips are in contact with the floor, at this point athletes must lift both their hands clearly off the floor before placing them back down and performing a push up so that the athletes chest and legs are off the floor and their arms are straight. Synchro is at the top of the push up position. Synchro American kettlebell swings – All four athletes must swing the kettlebell from between their legs to an overhead position where their legs are straight, hips are open, arms are straight, and the kettlebell is directly overhead with the base of the kettlebell facing the sky. Synchro is in the overhead position. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Strict pull ups – Athletes must perform strict pulls up from a dead hang position with arms straight and feet off the floor to a position where their chin is over the bar. Athletes may not use any form of kipping or butterfly pull ups. Teams can divide the pull ups between athletes as they wish, one athlete will be working while the other three rest. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand.

AMRAP10 Int. Male/Female   30 Double Unders 1 Bar Complex:  5 Toes to Bar + 3 C2B Pull ups/Pull ups + 2 Bar Muscle Ups/C2B Pull ups Every break of the complex - 12 Wallballs 9/6kg  Scaled Male/Female :  30 Single Unders 10 Hanging Leg raises + 5 Pull ups / 10 Hanging Leg raises + 10 Ring Rows  Every break of ONE movement - 12 Wallballs 6/4kg 

RX- 100x Wallballs 9/6kg to 10/9ft 80x Toes to Bar 60x Box Jump Overs 24/20" 40x Pull Ups 20m HS Walk  Time cap 10 Scaled- 100x Wallballs 9/6kg to 9/8ft target 80x Hanging Knee Raises 60x Box Jump Overs 24/20" (may step) 40x Ring Rows 20m Wheelbarrow Walk  Time cap 10

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 6 min Heavy Complex 1 Clean 2 Front Squat

Part 1 0:00 - 16:00 2 Rounds of: 15 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 15 Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 6 min Heavy Complex 1 Clean 2 Front Squat

AMRAP 11 min RX A - 16 DB Snatch (12.5/22.5 kg) B - 12 Box Jump Overs (20"/24") C - 8 Pull ups / CTB Pull-Ups ------------------------------------------------ SC A - 16 DB Snatch (7/15 kg) B - 12 Box Jump Overs (20") C - 8 Ring Rows / Pull-Ups R1 - AB R2 - AC R3 - BC R4 - CB R5 - CA R6 - BA      Tie-break (time) R7 - AB (same as R1) ... R12 - BA     Tie-break (time) R13 - AB R14 - AC After each round (R), the athlete must run to and touch the mark at the starting line. Score: Reps Tie-Breaks: Time after R6 and R12

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. 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. 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. Time Cap: 12 Minutes

For Time 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

12 Minuten AMRAP • 5 Shuttle Runs • 10 Burpees auf Plate (10 kg) Dann: • 5 Reps (Pflicht): wählen zwischen • Pull-Ups → 1 Punkt • Bar Muscle-Ups → 2 Punkte Mischung erlaubt Erst danach weiterlaufen Part B- 12:00 – 18:00 6 Minuten für 1RM Deadlift Gewicht muss auf Schild sichtbar sein

4 RND FOR TIME  50 heavy rope single under  10 chest-to-bar pull-ups 10 Box get over 10 strict handstand push-ups  ♀ 100cm ♂ 120 cm scaling intermedio e open donna sigle under pull up kipping hspu    TIME CAP 15 MIN

4 rounds of: 00:00-02:00 AMRAP: 30 Bar Facing Burpees 30 Toes to Bars 30 Bar Facing Burpees 30 Pull-Ups 02:00-03:30 3RM Hang Power Clean R1+R3: Partner 1 Lift R2+R4: Partner 2 Lift AMRAP = continue where you left off Male = Chest to Bar Sc = Leg Raises/Banded Pull-Ups Score 1 = AMRAP reps Score 2 = Highest lifts

ELITE 12:30 time frame Every 2.5 min complete: 15/12 Cal Row 8 Sand Bag Cleans 60/40 In the remaining time complete: 30 Toes To Bar 20 Pull Ups 10 Chest to Bar (Tie break after C2B completed) Max Bar Muscle Ups 

THE TEAMS HAVE A TOTAL TIME CAP OF 10:00 MINUTES TO FINISH TEST 2 FOR TIME FOR TIME 1 ROUND OF: 42 Front Squats [@70/55kg] - split anyhow 42 Pull Ups - split anyhow 30 Thrusters [@60/45kg] - split anyhow 30 Chest to Bar Pull Ups - split anyhow 18 Overhead Squats [@50/35kg] - split anyhow 18 Bar Muscle Ups (or) Pull overs - split anyhow _______________ 70+ & 80+ ♀FRONT SQUATS @55kg ♀THRUSTERS @45g ♀OVERHEAD SQUATS @35kg - ♂FRONT SQUATS @70kg ♂THRUSTERS @60kg ♂OVERHEAD SQUATS @50kg 90+ & 100+ ♀FRONT SQUATS @45kg ♀THRUSTERS @35g ♀OVERHEAD SQUATS @25kg - ♂FRONT SQUATS @60kg ♂THRUSTERS @50kg ♂OVERHEAD SQUATS @40kg

Amrap 17 20 synchron Toes to Bar 100 Double Under 15 synchron Chest-to-Bar Pull-Up 15 alternating Box Jump Over (50 cm) 10 Bar Muscle Up 1 Loop Run

AMRAP 17 20 synchron Toes to Bar 80 Double Under 15 synchron Pull-Up 15 alternating Box Jump Over (50 cm) 10 Chest-to-Bar Pull-Up 1 Loop Run

AMRAP 17 20 synchron Knee Raise 150 Single Under 15 synchron Jumping Pull-Up 15 alternating Box Jump Over (50 cm) 10 Pull-Up 1 Loop Run

For Time: 5-5-5 Snatch (60 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Thruster (70 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Clean (80 kg) 12 Ring Chest-to-Bar Pull-Up TimeCap: 7 minutes

For Time: 5-5-5 Snatch (40 kg) 12 Ring Pull-Up 5-5-5 Thruster (50 kg) 12 Ring Pull-Up 5-5-5 Clean (60 kg) 12 Ring Pull-Up TimeCap: 7 minutes

RX Part A 0:00 - 4:00 4:00 AMRAP 1-2-3-4-5-6-etc. Bar Muscle ups Deadlifts 140/95kg Part B 4:00 - 10:00 For Max Load  1 Clean + 1 Hang Clean + 1 Shoulder to Overhead Intermediate and Masters Part A 0:00 - 4:00 4:00 AMRAP 2-4-6-8-10-12-etc. Chest toBar Pull ups Deadlifts 100/70kg Part B 4:00 - 10:00 For Max Load  1 Clean + 1 Hang Clean + 1 Shoulder to Overhead

Snatch (25/35) perform every 2 min (Start on 0 min)  12 TTB 6 Pull Ups

60 Cal Echo Bike tie break 3 Rounds for Time 6 Pull Ups 8 Wall Walks 10 synchrone Deadlifts (65/90kg)

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @60/42.5kg Wall Balls x 15 @9/6kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @42.5/30kg  Wall Balls x 15 @6/3kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 10 Cals Power Clean & Jerk x 6 @30kg  Wall Balls x 15 @3kg  9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @10kg Wall Balls x 15 @3kg @8ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

For time  40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  50 cal skierg  40 burpee box jump over  30 pull up  40 burpee box jump over  30 pull up 50 cal skierg  man-man:50 cal man-woman: 40 cal