WOD Explorer

AMRAP’6 8 Burpee Over Dumbbell 10 Dumbbell Thrusters* * 2x15/10 kg

WORKOUT 3 8-Minute AMRAP Ascending reps, starting at 2 reps. Add 2 reps to each movement every round. ROUND 1:  2 Synchro Pull-Ups 2 Synchro Thrusters ROUND 2: 4 Synchro Pull-Ups 4 Synchro Thrusters Continue adding 2 reps per movement each round for 8 minutes. FLOOR PLAN STANDARDS RX: Any variation permitted: strict, kipping, or butterfly. Chin clearly over the bar. Arms fully extended at the bottom on every rep. Reps must be synchronized (chin over bar together). Both athletes facing same direction . BARBELL: 40/30KG SCALED: Pull-Ups (Jumping Box Pull-Ups): Box height must position athlete’s head below the pull-up bar at setup. Performed with a kip. Chin clearly over the bar. Elbows fully extended at the bottom. Reps synchronized at chin over bar. Both athletes facing same direction. BARBELL: 30/20KG THRUSTERS: Full squat (hips below knee line). Finish with hips, knees, and arms fully locked out overhead. Synchro standard is at full lockout overhead. Athletes facing each other.  Barbells may not be dropped from overhead. PENALTIES 1-rep penalty for every rep not meeting synchro or movement standards. 5-rep penalty if a barbell is dropped from overhead.

Event 2 – “Strength of Honor” לזכרו של רס״ן בר פלח ז״ל For Max Load – 2RM Thruster From Rack EMOM 9 Minutes Workout Format: Minutes 1–3 Athlete A Up to 3 attempts to establish a 2RM Thruster Minutes 4–6 Athlete B Up to 3 attempts to establish a 2RM Thruster Minutes 7–9 Athlete C Up to 3 attempts to establish a 2RM Thruster T.C=9 min Score: Total combined max weight (Sum of Athlete A + Athlete B + Athlete C best successful 2RM)

For time 10 complex parallel 30 Burpees over the worm 30 worm thrusters 300 mts run 200 mts swim 300 mts run

For time 40 Synchro pull ups 30 Thrusters(a repartir) @70/45 kg 30 Synchro chest to bar 20 Fron squat (a repartir)@90/55 Kg 20 Synchro bar muscle ups 20 Squat cleans(a repartir)@100/70 Kg 10 Rope climbs 10 Clean&jerk @100/70 Kg

For time 20 Synchro pull ups 30 Thrusters(a repartir) @50/35 kg 15 Synchro pull ups 20 Fron squat (a repartir)@60/40 Kg 10 Synchro chest to bar 15 Squat cleans(a repartir)@70/50 Kg 6 Rope climbs 10 Clean&jerk @70/50 Kg

0-8' - Max Distance Row 2'-4' - Max T2B 6'-6'40" - Max Ton thruster (A) 7'20 -8' - Max Ton thruster (B)

For Time (TC 10:00)  6 Shuttle Run (2x 7.5m)  30 Box Jump (20/24“)  6 Shuttle Run (2x 7.5m)  30 alt. DB Snatch 6 Shuttle Run (2x 7.5m)  30 DB Thruster (Change every 5)  6 Shuttle Run (2x 7.5m)  20 Alt. Single Arm Devils Press  Weights Male: 1x 22,5 kg Weights Female: 1x 15 kg Please review all Standards in our description Video. 

Team Series Week 3:  Part A 0-10 min  45 Thruster Veteran:40/30; Rookie: 30/25 60 Barfacing Burpees  Split as you want  Part B  12-20 min  8 Rounds for time YGIG each Round  5 Deadlifts Veteran 100/70 Rookie 70/50 kg  7/5 cal Echo Bike  This Workout has 2 Scores.

FOR TIME 16' 2 RONDAS 12 BURPEES OVER BAR 12 CLEANS 12 BURPEES OVER BAR 12 THRUSTERS SUBIMOS PESO 2 RONDAS 12 BURPEES OVER BAR 12 CLEANS 12 BURPEES OVER BAR 12 THRUSTERS SUBIMOS PESO 2 RONDAS 12 BURPEES OVER BAR 12 CLEANS 12 BURPEES OVER BAR 12 THRUSTERS

FOR TIME 16' 2 RONDAS 10 BURPEES OVER BAR 10 CLEANS 10 BURPEES OVER BAR 10 THRUSTERS SUBIMOS PESO 2 RONDAS 10 BURPEES OVER BAR 10 CLEANS 10 BURPEES OVER BAR 10 THRUSTERS SUBIMOS PESO 2 RONDAS 10 BURPEES OVER BAR 10 CLEANS 10 BURPEES OVER BAR 10 THRUSTERS

FOR TIME 16' 2 RONDAS 8 BURPEES OVER BAR 8 CLEANS 8 BURPEES OVER BAR 8 THRUSTERS SUBIMOS PESO 2 RONDAS 8 BURPEES OVER BAR 8 CLEANS 8 BURPEES OVER BAR 8 THRUSTERS SUBIMOS PESO 2 RONDAS 8 BURPEES OVER BAR 8 CLEANS 8 BURPEES OVER BAR 8 THRUSTERS

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

PART A Pair A 2 Rounds 25 Synchro Toes-to-Bar 30 Handstand Push-Ups  (split as you wish) Pair B 2 Rounds 20 Synchro Double Dumbbell Snatches 30 Double Dumbbell Bench Press  (split as you wish)   ONCE BOTH PAIRS COMPLETE PART A: 100 Double Unders Each (400 total reps) PART B Pair A 2 Rounds 20 Bar Muscle-Ups  (split as you wish) 40 Wall Balls  (split as you wish) Pair B 2 Rounds 10 Synchro Double Dumbbell Devil Press 40 Double db Thrusters  (split as you wish)    ONCE BOTH PAIRS COMPLETE PART B 100m Sled Pull (split as you wish)

Event 3 For time (cap: 16') Byu-in 300m Farmer carry @2x22.5/15 (share) THEN 5 Rounds (relay) 18 DB Snatches @12.5/8 (category 3 athlete) 12 DB Thrusters @2x15/10 (category 2 athlete) 6 Devil Presses @2x22.5/15 (RX athlete) Cash-out 300m Farmer carry

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 43 / 35 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 40 / 35 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 40 / 25 kg)

06-MIN.AMRAP BUY IN 30 BAR FACING BURPEES THEN 2 THRUSTERS 2 BAR FACING BURPEES 4 THRUSTERS 4 BAR FACING BURPEES 6 THRUSTERS 6 BAR FACING BURPEES 8 THRUSTERS 8 BAR FACING BURPEES 10-12 ..... REST 1 MINUTE, THEN : 3 MINUTES TO FIND YOUR CLUSTER PR (Thrusters 30 / 25 kg)

F1M1 sync 21-15-9 Thrusters 50/35 Toes 2 bar F2M2 sync 21-15-9 Thrusters 50/35 Chest 2 bar pull-ups Time Cap: 8 Minutes

E90MOMx10 10 DB Thruster + max cal. Row RX 2x22,5/15kg SC 2x15/10kg Partner A steht hinter der Startlinie. Bei 3.2.1 Go beginnt Partner A mit 10 Thruster und Rudert in der verbleibenden Zeit so viel cal. wie möglich. Nach dem beenden der erten Runde, ist Partner B dran. Jeder Athlet muss 5 Rudern absolvieren. Der Score ist die gesamt cal. 

FOR TIME 40 cal. Bike 30 Bar facing Burpees 20 Thrusters @50kg SCALED @40kg

'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

AMRAP 5min 12/9cal AB 5 dual DB Thrusters @22,5/15

AMRAP 5min 10/7cal AB 5 dual DB thrusters @ 15/10

Intervals: 2-2-3 minute Rest 1 minute between intervals Interval: 5 Wall Walks 10 Toes to Bar Max Double DB Thrusters in the remaining time

For Time: 5 Synchro Burpees over Bar 10 Synchro Power Snatches (40/25) 20/16 Cal Echo Bike (each) 30 Synchro Wall Ball Shots (9/6) 40 Single Unders (each) 30 Synchro Front Rack Reverse Lunges (40/25) 20 Gymnastic Complex* 10 Synchro Power Cleans (40/25) 5 Synchro Thruster (40/25) TC: 15min *Gymnastics Complex:  2 Single Leg T2B (1 each leg) + 1 Pull-Up

8 minutes to find 1RM Thruster.  Tiebreaker: the time which the team reached their final score (completed full rep).

For Time 5 Rounds  10 Syncro Toes to Bar 10 Syncro Lateral Burpees over Bar 10 Syncro Thruster 40/30

800 meters run Max rounds 8 toes-to-bar 8 2-DB thruster 22.5/15 Open 4 toes-to-bar 1-DB thrusters