WOD Explorer

Wod 1. Skills. Pointchaser. 6 runder på tid, med en remain time, så timecap er 10 minutter. Buyin i hver runde: 12 t2b. 8 Sync. KB Thrusters. Mænd: 24/20 kg. Damer: 16/12 kg. Runde 1:12 skills på væggen/gulvet. Runde 2: 12 skills i baren. Runde 3: 12 skills på væggen/Gulvet. Runde 4: 12 skills i baren. Runde 5: 12 Wallwalks. Runde 6: Max ropeclimbs. Obs. ved Competitors: vi har defineret runde 5 og 6.

FOR TIME 10 Devil Presses  20 Db Box Step Over  30 Toes to Bar 100 Double Unders 30 Toes to Bar 20 Db Box Step Over 10 Devil Presses TIME CAP: 12 MIN

AMRAP 9 12/9 Calories Echo Bike 9 Sync Toes to Bar 6 Sync SA Devil Press 22,5/15 kg Scaled: Knee Raises Devil Press 15/10 kg

For Time: 3 rounds of 10 Toes To Bar 10 Handstand Push-ups Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts 10 Shoulder to Overhead 10 Front Rack In-Place Reverse Lunges

For Time: Male Athlete 1 and Female Athlete 1 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge Then Male Athlete 2 and Female Athlete 2 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge TC: 20 min

8 Shuttle Runs (5m) 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs (5m) 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs (5m) 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs (5m) 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

Herrar/Damer 18 & 20 5 m Handstand Walk 4/2 Bar Muscle-Ups 5 m Handstand Walk 10 sek Handstand Hold 5 m Handstand Walk med Piroutte 6/4 Bar Muscle-Ups 5 m Handstand Walk med Piroutte 20 sek Handstand Hold 5 m Backwards Handstand Walk 8/6 Bar Muscle-Ups 5 m Backwards Handstand Walk 30 sek Handstand Hold Herrar/Damer 16 5 m Handstand Walk 10 Pull-Ups 5 m Handstand Walk 5 sek Handstand Hold 5 m Handstand Walk med Piroutte 5 Chest to Bar Pull-Ups 5 m Handstand Walk med Piroutte 2x5 sek Handstand Hold 5 m Backwards Handstand Walk 3/2 Bar Muscle-Ups 5 m Backwards Handstand Walk 3x5 sek Handstand Hold Herrar/Damer 14 10 Toes To Bar 5 sek Handstand Hold 5 m Handstand Walk 5 Pull-Ups 5 m Handstand Walk 2x5 sek Handstand Hold 5 m Handstand Walk med Piroutte 3/2 Chest to Bar Pull-Ups 5 m Handstand Walk med Piroutte 3x5 sek Handstand Hold

For Time 7min 10 sec L-Sit hold on plate @10kg 20 Toes to Bar 10 sec L-Sit hold on plate 200 DU 10 sec L-Sit hold on plate 20 Toes to Bar 10 sec L-Sit hold on plate RX 30-44 200 DU 45-54 160 DU 55- 120 DU 6 sec Lsit Scaled 30-44 200 SU 6 sec Lsit 45-54 160 SU 6 sec Lsit

8min EMOM - for reps: 1: max cal ECHO- Partner A 2: max cal ECHO Partner B 3: max WB - Partner A 4: max WB - Partner B 5: max T2B - Partner A 6: max T2B - Partner B 7: max cal ECHO - Partner A 8: max cal ECHO - Partner B Wallball - RX @9/12kg Wallball - scaled @6/9kg Ablauf: -Sitzhöhe des ECHO darf vor dem Start angepasst werden -Start hinter der Startlinie -Partner A absolviert Minuten 1-3-5-7, Partner B 2-4-6-8, wobei beide die gleichen Movements in der gleichen Reihenfolge absolvieren -Es steht pro Team nur ein ECHO zu Verfügung, Cal werden direkt weitergezählt. Ergebnis ist die Cal-Anzahl am Ende der 2. und 8. Minute Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

15-12-9 Unbroken toes to bar HSPU

15-12-9 Unbroken toes to bar HSPU

8 Shuttle Runs, 6 meter 48 Double Unders 16 Box Jump Over 16 Toes to Bar 8 Shuttle Runs, 6 meter 16 Toes to Bar 16 Box Jump Over 48 Double Unders 8 Shuttle Runs, 6 meter 8/8 Pistols 48 Double Unders 16 Box Facing Burpee Over Box 16 Chest to Bar Pull-Ups 8 Shuttle Runs, 6 meter 16 Chest to Bar Pull-Ups 16 Box Facing Burpee Over Box 48 Double Unders 8/8 Pistols

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

Relay style (5/6 per team) and two heats with 4 lanes per heat.  16 Dual KB thruster(12/20) / 8 wall walks/ 16 HSPU (athlete can choose which option) 20 HLR or 15 TTB 30 Wall Balls (6/9kg) 2 x 6m length dual KB front rack walking lunges (12/20) 10 Barbell Cleans (35/50) 10 C&J 10 thrusters Score is time - workout ends when last athlete crosses the cone/line.

WORKOUT: For Time: (15:00 Cap)  60 Sync Alt DB Hang Snatch [4] 60 Sync TTB [2] 40 Sync DB OH Reverse Lunge [4] 40 Sync Chest To Bar [2] 20 Sync Single Arm DB Devils Press [4] 20 Sync Bar Muscle Ups [2] 1 x 22.5/15kg DB ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: Workout two is for time. There is a 15-minute window to complete this gymnastics chipper. On “GO” the team heads to their DBs where they will begin the first DB movement. For all DB movements, all 4 athletes are working in sync.  For all Gymnastics movements, 2 athletes are working in Sync. There are no requirements on which athletes complete the gymnastics. For gymnastics working pairs must face OUT of the rig. Non-working pairs must wait IN FRONT of the working pair OUT of the rig [4]: all four athletes are expected to be working synchro for each counted rep (judge counting reps only when synchro is achieved). [2]: only two athletes work at a time in synchro (other two rest/rotate). You may rotate pairs as desired. If one athlete finishes early/late, the rep is a no-rep and the team repeats the rep in synchro. Work must be completed in order. Your team may not advance until all reps of the movement are complete.  Movement standards: Sync DB Hang snatches [4] - 60 reps - Alternating: Reps must be completed Alternating arms between reps. There is no requirement for teams to be coordinated with which hand they use, left or right. Hand swap can only be done after completion of the rep and with the DB travelling down. Hand swap is not permitted with the DB travelling up.  - Synchro position: Final position is with knees, hips and arm locked out with DB stacked over shoulder (not in front). The rep is completed at full lockout overhead, DB controlled, and athletes synchronised. - Hang position: The DB must be deadlifted up first to start from a controlled hang position. The DB is then lifted overhead with no contact with shoulder.  Common no-reps are:  - Not starting in from the hang and lifting the DB from the floor,  - Soft lockout with arms not fully extended,  - Athletes out of sync at lockout. - No working hand on leg: Free hand must be away from the body and not used to help brace. Sync Toes-to-Bar [2] - 60 reps Common no-reps: - Only one foot hit: Both feet must hit the top of the bar at the same time. If feet miss bar this will be a no rep.  - Mismatch synchro: For the rep to be accredited both athletes feet must hit the at the same time.  - Not completing rep to full range of movement: Feet must break behind the rig, with arms in full extension at bottom of rep Sync DB Over Head Lunges [4] - 40 reps - Reverse lunge: All team must reverse lunge. There is no requirement to all lunge with the same leg first, but the reps must be alternating. There is no requirement for teams to hold the DB in the same hand.  - Synchro position: There are two synchro positions; knee on the floor, team stood up in extension together. Common no reps include:  - Mismatch synchro: Max sure all team members knee touches the floor at the same time.  - No extension: Not standing with hips fully extended at the top will be a no rep. Teams must keep arm locked out in full extension overhead.  Sync Chest-to-Bar [2] – 40 reps The rep completes when chest clearly contacts the bar at the same time. Contact must be made anywhere below the collar bones. These can be performed as either strict, kipping or butterfly variations.  Common no-reps include: - No chest contact - Mismatch sync: Both athletes’ chest must contact at the same time for the rep to be accredited.  - No full arm extension at bottom of rep Sync DB SA Devils Press [4] - 20 reps Chest and thighs must contact the ground, not on DB, in the burpee portion; then DB is brought overhead. This can be either a snatch or Clean and jerk as long as the reps is completed at full lockout overhead, at the same time. - Synchro position: Two positions; 1) chest and thighs on the floor, 2) DB locked out overhead. Common no-reps:  - No clear ground contact: Chest touching DB not the floor is a no rep. - Mismatch sync: DB must be controlled overhead locked out. Sync Bar Muscle Ups [2] - 20 reps - Synchro position: Two athletes are working in synchro. There is no requirement which two athletes. Both athletes reach a stable support above the bar together (lockout/control shown simultaneously).  - No other body part can be used to assist completing the rep.  - Hands cannot be taken off the bar at the top to “rest”  Common no-reps:  - Mismatch synchro: Athletes can maintain a locked-out position while they “wait for their partner” to complete the rep. - no clear lockout/control at the top: Lockout must be over the bar, and arms fully extended - feet pass the height of the bar Scoring & Time Cap: If you finish all work inside 15:00, score is your finish time. If you hit the cap, score is total reps completed at 15:00 (240 total reps). Loading: Locked In: 1x22.5/15kg

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

For Time 15 Front Squat 40/35 kg 25 Toes To Bar 15 Thruster 40/35 kg 1' rest 15 Front Squat 50/45 kg 20 Chest To Bar 15 Thruster 50/45 kg 1' rest 15 Front Squat 60/55 kg 15 Bar Muscle up 15 Thruster 60/55 kg

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

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

For Time YGIG 1000m Row 30 reps "gymnastics movement" 500m Row Rx: Toes-to-Bar Scaled: Toes-Up sync. T2B / sync. Toes-Up in TEAM Edition!

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 12:00 MINUTES TO FINISH MOD WORKOUT 5  FOR TIME 2 ROUNDS OF: 40 Toes to bar – synchronized 6 Rope Climbs – split anyhow [P1] 24/18 Cal Row –while–  [P2] 30 Wall Balls *When both athletes are done [P1] 30 Wall Balls –while–  [P2] 24/18 Cal Row  *When both athletes are done start from the top _______________ Test Variations:   70+/ 80+/ 90+/ 100+ ♀WALL BALLS @14lbs ♂WALL BALLS @20lbs

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

RX, Intermediate and Masters 12x EMOM - Max Double DB Hang Snatch  - Max Toes to Bars - Max Double DB Front Squats  The score is the total number of repetitions performed in 12 minutes Regular 12x EMOM - Max Alt. DB Hang Snatch  - Max Single leg Toes to Bars - Max Single DB Front Squats  The score is the total number of repetitions performed in 12 minutes

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