WOD Explorer

For Time 21 thrusters 25 kg 21 toes to bar 15 thruster  10 ring pull up 9 thruster  9 rope climbs

For Time: 21 thrusters 30 kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 20kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 ring muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 30 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 ring muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 30 ring pull up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 9 rope climbs share as you wish

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 25 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 30 ring pull up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 9 rope climbs share as you wish

For Time: Athlete A: 21 thrusters 25 kg Athlete B: 21 thrusters 25 kg 15 synchronized toes to bar Athlete A: 15 thrusters 25 kg Athlete B: 15 thrusters 25 kg 30 ring pull up share as you wish  Athlete A: 9 thrusters 25 kg Athlete B: 9 thrusters 25 kg 9 rope climbs share as you wish

For Time: 21 thrusters 40 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 25 kg 21 toes to bar 15 thruster 25 kg 10 bar muscle up 9 thruster 25 kg 9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 40 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 bar muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: Athlete A: 21 thrusters 40 kg Athlete B: 21 thrusters 30 kg 15 synchronized toes to bar Athlete A: 15 thrusters  Athlete B: 15 thrusters 15 bar muscle up share as you wish  Athlete A: 9 thrusters Athlete B: 9 thrusters 15 rope climbs share as you wish Perform a handstand walk across 3 blocks to finish line. 1block=3m

10 Thrusters

15 min AMRAP 30 Synchro barbell deadlifts - M/F Pair 60/40kg  2 Rope climbs 30 Synchro single dumbbell thrusters - M/F Pair 17.5/10kg 2 Rope climbs 30 Synchro burpees to target - 2 athletes any combination 2 Rope climbs Score = Total reps Workout Flow On go a M/F pair will start completing the 30 synchro barbell deadlifts, non-working athletes must remain behind the start line. Teams can divide the reps and swap working athletes as they wish but this must be done by returing to the start line and tagging in/out. When the synchro deadlifts are complete the team must complete 2 rope climbs, the non-working athlete of the M/F pair may wait next to the rope. The other non-working M/F pair must remain behind the start line. When the 2 rope climbs are complete teams will love to the 30 synchro dumbbell thrusters which must also be completed by a M/F pair. When the synchro thrusters are complete teams will complete 2 more rope climbs before moving onto the 30 synchro burpees to target. The synchro burpees to target can be completed by two athletes of any combination. Following the synchro burpees to target teams will complete 2 more rope climbs before moving back to the synchro deadlifts and continuing to AMRAP through all movements for the full 15 minutes of the workout. All non-working athletes must remain behind the start line. The team's score will be total reps completed in 15 minutes. Movement Standards Synchro barbell deadlifts - Must be performed by a M/F pair. Conventional deadlift only. Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Synchro is in the standing position. Athletes must not attempt to bounce the barbell off the floor. Males must use 60kg, females 40kg. Rope climbs - Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. Synchro single dumbbell thrusters - Must be performed by a M/F pair. Athletes may squat clean the first rep, athletes must perform a full depth squat with hip crease below knee level, they must then stand tall so that their legs are straight and hips are open, athletes must then press the dumbbell overhead so that their arm is straight. This is the point of synchro. Athletes can swap working arms as they wish, athletes must not use their free arm to brace against any part of their body. Athletes must not drop the dumbbell from above waist height, if they do they will be required to repeat the previous rep. Synchro burpees to target - Can be performed by two athletes of any combination, athletes chest and hips must make contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must jump to touch the pull up bar with one hand.

15 min Time Cap 0 - 4 min - Max Worm STOH* (3 person 90kg worm) 4 - 5 min - Rest 5 - 9 min - Max Worm Squats* 9 - 10 min - Rest 10 - 15 min - Max Worm Thrusters* *Every 30 reps 1 athlete must complete 10 Burpee box jump overs 20”, whilst the worm is held off the floor. Score = Total Reps Workout Flow 3 person 90kg worm. 3 persons working on the worm, all athletes must be facing forwards down the lane in the same direction. Working athletes can be changed on the worm whilst it is held off the floor at any time. On go 3 athletes will pick up the worm and start accumulating STOH reps, 1 athletes will be resting. When the team reaches 30 reps 1 athlete will complete a 10 burpee box jump overs. The worm must be held off the floor by the 3 remaining athletes. Teams can swap the athlete completing the burpee box jump overs at any point, one athlete does not have to complete all 10 reps. When the team has completed the 10 burpee box jump overs teams will continue accumulating STOH reps pausing every 30 reps whilst 1 athlete completes the required 10 burpee box jump overs. If the worm is dropped to the floor whilst the burpee box jump overs are being completed the burpee box jump overs must be stopped until the worm is back off the floor. Teams will continue this until the 4 minute mark where there will be a 1 min rest. Teams will begin the second block at the 5 min mark, for this block the worm movement will be squats. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Teams will continue until the 9 minute mark where there will be a 1 minute rest. Teams will begin the third block at the 10 minute mark, for this block the worm movement will be thrusters. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Score will be the total reps accumulated across all three blocks. Movement Standards Worm STOH - Teams must press the worm from one shoulder overhead to the opposite shoulder. Full extension of the arms overhead is not required. Strict press and push press are both acceptable. Athletes legs must be straight and hips open when the worm is passed overhead "dipping" under the worm is not permitted. Worm Squats - All athletes must perform a full depth squat with hip crease below knee level. All athletes must stand up fully at the top of the squat with legs straight and hips open. Worm Thrusters - All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. Full extension of the arms overhead is not required. "Dipping" under the worm is not permitted. The rep is not complete until the worm makes contact with the opposite shoulder. Worm Hold - The worm must be held off the floor by 3 athletes while 1 athlete completes the 10 burpee box jump overs. Athletes may back rack the worm for this hold. Burpee box jump overs 20" - Athletes chest and hips must make contact with the floor. Athletes can then step or jump up and must jump onto the top of the box, stepping up is not permitted. Athletes can step or jump down to the opposite side. The rep is not complete until the athlete reaches the floor on the opposite side of the box.

14x 80 seconds YGIG Buy-In every round within 45 seconds, except Round 1/2 and Round 13/14: 12/9 Calories Row Round 1/2: Buy-In A into Buy-In B into Max syncro T2B Round 3: Buy-In into Max Cleans A Round 4: Buy-In into Max Cleans B Round 5: Buy-In into Max C2B A Round 6: Buy-In into Max C2B B Round 7: Buy-in into Max Snatches A Round 8: Buy-in into Max Snatches B Round 9: Buy-in into Max k HSPU A Round 10: Buy-in into Max k HSPU B Round 11: Buy-in into Max distance HSW A Round 12: Buy-in into Max distance HSW B Round 13/14: Buy-in A into Buy-In B into Max syncro Thrusters Weights: 43 / 30 Failed Buy-In means no reps at station and rest until next intervall starts

AMRAP 15:00 36-24-12 Sync. Alt. DB Snatches  Toes to Bars to share Sync. Box Jump* overs 60/50cm into AMRAP 6 Sync. Single Arm DB Thrusters 6 Bar Muscle ups to share 6 Sync. Burpee Box Jump* overs 60/50cm * 100+ may step on to the box Weights: 70+ / 80+: 22.5/15kg 90+ / 100+: 17.5/12.5kg

Event 6: RX For Time: 21-15-9 KB(2) Thrusters @ 24/16kg 12-9-6 BMU Time Cap: 7min ----------------- Intermediate: For Time: 15-12-9 KB(2) Thrusters @ 24/16kg 7-5-3 BMU Time Cap: 7min --------------- Scaled: For Time: 21-15-9 KB(2) Thrusters @ 16/12kg T2B Time Cap: 7min -------------------------------------------------------- סטנדרטים: התנהלות: מתחילים עם יד על הקיר הזנקה מתקדמים אל הקטלבלים ומתחילים את הת'ראסטרים אחרי סיום ה21 חזרות הולכים אל המתח ולהתחיל את הבאר מאסל אפ אחרי סיום הסיבוב הראשון חוזרים אל הקטלבלים ומזיזים אותם אל הקונוס הבא לתחילת הסיבוב השני חובה להעביר אותם רק לאחר סיום המתח אחרי סיום המתח האחרון רצים אל הקטלבלים (בזהירות) לקביעת זמן האימון ת'ראסטר: מחזיקים את הקטלבלים בפרונט ראק לקטלבים אסור לשבת במלואן על הכתפיים חזרה מתחילה כאשר שוברים מקביל, קו אגן מתחת לקו הברך חזרה מסתיימת עם גוף ישר, ידיים, אגן וברכיים ישרות עם הקטלבלים מעל קו הגוף או קצת מאחורה אסור לזרוק את הקטלבלים בסיום, מי שיזרוק יפסל באר מאסל אפ: חובה להתחיל בתלייה מלאה (ידיים ישרות) אסור להרים רגליים אל קו המתח בכל חזרה חייבים לעבור דרך תלייה מלאה בידיים ישרות אסור לשחרר ידיים ולנוח על המתח חובה לעבור דרך לחיצה בסיום החזרה

26.1 A, TC 14min Buy in 40/32cal Bike 4 RFT 10 C&J (60/40kg) 5 WW 20 alt. Pistols After 15min into 26.1 B, TC 6min 2RM Thruster (from floor)

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 Athlete 1 - 21 Toes To Bar Athlete 2 - 21 Pull Ups Athlete 1 - 21 Thrusters 40/25kg Athlete 2 - 21 Thrusters 40/25kg Athlete 1 - 15 TTB Athlete 2 - 15 Pull Ups Athlete 1 - 15 Thrusters 45/30kg Athlete 2 - 15 Thrusters 45/30kg Athlete 1 - 9 TTB Athlete 2 - 9 Pull Ups Athlete 1 - 9 Thrusters 50/35kg Athlete 2 - 9 Thrusters 50/35kg Time Cap 12

For Time 35 Sync TTB - M/F PAir 1 35 Sync TTB - M/F PAir 2 30 Sync Thrusters - M/F Pair 1 30 Sync Thrusters - M/F Pair 2 50/35kg 25 Sync CTB M/F - Pair 1 25 Sync CTB M/F - Pair 2 20 Sync Thrusters M/F - Pair 1 20 Sync Thrusters M/F - Pair 2 60/45kg 15 Sync Bar MU - M/F Pair 1 15 Sync Bar MU - M/F Pair 2 10 Sync Thrusters M/F - Pair 1 10 Sync Thrusters M/F - Pair 2 70/50kg Time Cap 16

5 RFT 11/7 Pull ups 7 Burpee with Double Jump over bar  5 Thruster 50kg / 30kg TC: 10min

5 RFT 9 Thruster (50kg/30kg) 7 Burpee with Double Jump over bar  5/3 Bar Muscle Ups TC: 10min

TIME CAP 13' 21 THRUSTER 12 PULL UPS 15 THRUSTER 9 PULL UPS 9 THRUSTERS 6 PULL UP 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 SYNC. THRUSTER 21 PULL UPS 15 SYNC. THRUSTER 15 PULL UPS 9 SYNC.THRUSTERS 9 PULL UP 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 SYNC. THRUSTER 21 C2B PULL UPS 15 SYNC. THRUSTER 15 C2B PULL UPS 9 SYNC.THRUSTERS 9 C2B PULL UP 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 THRUSTER 21 PULL UPS 15 THRUSTER 15 C2B PULL UPS 9 THRUSTERS 9 BAR MU 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 THRUSTER 21 C2B PULL UPS 15 THRUSTER 15 C2B PULL UPS 9 THRUSTERS 9 C2B 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK