WOD Explorer

For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Males - Max Bike Erg Metres

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Females - Max Ski Erg Metres

WOD 1 - Timecap 12 Minutes  0:00-6:00 = WOD 1A 3 Deadlift + 2 Hang Clean + 1 Shoulder to Overhead 06:00-07:00 = TRANSITION 07:00-12:00 = WOD 1B ROCKET  5 Rounds of: 9 Deadlift 70/50 6 Hang clean 3 Shoulder to Overhead  KENNEDY 5 Rounds of:  9 Deadlift 60/42.5 6 Hang clean 3 Shoulder to Overhead  WOOD 4 Rounds of: 9 Deadlift 50/35 6 Hang clean 3 Shoulder to Overhead

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

Establish a 1RM for 3 deadlift, 2 stoh, 1 squat

For time - split as you like: 25/20 cal Echo Bike  30 Box Jump Overs (with step down) 20 Synchro Burpees over Worm* 40 Wall Ball Shots (14/10lbs) 20 Synchro Burpees over Worm* 30 Box Jump Overs (with step down) 25/20 cal Echo Bike TC: 11 min *Step over box and worm is allowed Cal: Mixed Teams / Female Teams

For weight: 1 Clean (any style) 1 Front Squat 1 Shoulder to Overhead Every athlete has 5 minutes to find their max lift.

6 Rounds for time 2 scaled Wall Walks 10 alternating DB Snatches (15/10kg) 10/8 cal Row *athletes switch after each round Tie Break after finishing the 5th round

For time 3 laps Run 2x15m Worm Lunges 2 laps Run  10 Worm S2O 1 lap Run 10 Worm Squats Worm weight: 50kg Time Cap: 15 min Tie Break: completion of each run segment (after 3, 2 and 1 laps)

AMRAP 8 min - split as you like 10 double DB Bench Press (15/10kg) 15 Knee Raises 10 synchro Thruster (35/25kg)

Part A: AMRAP 6 min Buy-In: 40 cal BikeErg 30 Single Unders 4 lanes Bear Crawl 2 min REST Part B: For time 9-6-3 KB Hang Clean&Jerk (1x16/1x12kg) Pull Ups TC: 4 min split reps as you like

Endurance - Woody For Time: 45min Cap 2500m C2 Bike 1250m Ski 750m Row 750m Ski 1250m Row 2500m C2 bike  Workout Flow: Athletes can start either sitting or standing on the bike at the workout's start. When the call of "go" is made, they complete 3000m on the C2 Bike. After finishing 3000m, they move to the Ski to complete 1500m. Once they finish 1500m, they go to the rower for 1000m. After completing 1000m on the rower, they return to the Ski for another 1000m. Then they head back to the rower for 1500m before finishing with 3000m on the C2 Bike. The machine screen and the athlete must always be in clear view of the camera. The screens can count up or down to the target distance. Athletes cannot leave one machine until they finish the required distance. If moving to a machine that was used before, ensure the screen is reset before starting the distance. Score: Total time taken to finish the full workout. Split time to be taken after the first 1000m row in case of a tiebreak.  If the athlete starts the workout before the countdown/ “go” is made then that time plus 15 seconds will be added to score or the equivalent metres removed in the case of hitting the time cap.

Strength - Hercules 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) Workout Flow: Athletes begin with an empty barbell. When the call of ‘Go!’ is given, they have 6 minutes to find their 1RM Snatch. Each athlete loads their own barbell without help. Clips must be used for every attempt. Before each lift, the athlete must tell their judge the weight on the barbell. They can take as many attempts as they want within the time. Each lift must be finished in the designated time to count. If an athlete starts a rep but doesn't finish it in time, it won't count. When the clock hits 6 minutes, the snatch window ends, and the jerk window begins. Athletes then have 6 minutes to find their 1RM jerk. They can set the height of the J-cups before this window starts. The barbell can be pre-loaded for this part of the workout. Athletes can take warm-up attempts in the snatch window if they finish early. However, those warm-up lifts won’t count unless completed in the jerk window. Athletes can make as many attempts as they want during the time. Score: Total weight of the Snatch & Jerk added together. Movement Standards: SNATCH ANYHOW - ID 4.01 Athlete moves object in one fluid motion from ground to overhead.  REP START  Object-on-ground.  Hand(s) on object.  REP END  Overhead lock-out: Standing tall position is achieved. Object is overhead and over the sagittal midline of the body.  The shoulder angle is open or rearward of the frontal plane.  Full extension of elbows. REP REQUIREMENTS  Object is moved in one fluid motion from ground to a overhead position. SHOULDER TO OVERHEAD - ID 5.05  Athlete moves object from shoulders to overhead. REP START  Standing tall  Object supported in the front-rack  REP END  Overhead lock-out:  Standing tall position is achieved  Object is overhead and over the sagittal midline of the body.  The shoulder angle is open or rearward of the frontal plane.  Full extension of elbows. REP REQUIREMENTS  None.

Skill - Moana For Time: (Time cap 9:00) Buy in: 30 Secs Freestanding Handstand Hold  4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders* 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders * 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold  Rest 4min straight into workout 3B ------------- Workout Weights + Changes Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover  Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Male Under 15-16: 20kg Female Under 15-16: 15kg  Male Under 17-18: 25kg Female Under 17-18: 20kg Workout Flow: Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed. Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement. After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score.  Movement Standards: HANDSTAND HOLD - ID 12.04 Athlete supporting the body in a stable vertical position by balancing on the hands.  REP START  Inverted (upside – down) position.   Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP END  Inverted (upside – down) position.  Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP REQUIREMENTS  Hands must remain within designated area throughout the full rep.  Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  Maintain requirements until time goal is met. TOES-TO-BAR - ID 7.01 Athlete hanging from a horizontal bar moves toes to contact bar.  REP START  Vertical hang from horizontal bar.  Hips fully extended.  Heels break the vertical plane directly under the bar.  REP END  Toes on both feet touch the bar simultaneously.  The contact point is within the width of the hands.  REP REQUIREMENTS  None.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. PULL-UP - ID 7.04  Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START  Vertical hang from horizontal bar.  REP END  Bottom plane of the chin breaks the top-most horizontal plane of the bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. CHEST-TO-BAR PULL-UP - ID 7.05  Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.  REP START  Vertical hang from horizontal bar.  REP END  Chest in contact with the horizontal bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. BAR MUSCLE-UP - ID 7.07 Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.  REP START  Vertical hang from horizontal bar.  REP END  Vertical support.  REP REQUIREMENTS  No portion of the body below the thighs can move over the top-most horizontal plane of the bar.  Must pass through a portion of the dip.  CYCLE & POST REP  The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start. SINGLE UNDER - ID 10.06 Athlete jumps rope with the rope passing one time under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand. REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER - ID 10.07  Athlete jumps rope with the rope passing two times under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER CROSSOVER - ID 10.10  Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner SINGLE UNDER CROSSOVER - ID 10.11  Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. HANG CLEAN & SPLIT JERK - ID 4.09 Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk. REP START  Hang position.  REP END  Overhead lock-out. REP REQUIREMENTS  Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.  Adhere to hang rule. CYCLE & POST REP  Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

Bodyweight - Mulan For Time: (Time Cap 5:00) 16-12-8 Burpee Box Jumps @ 24/20” Step Off 8-6-4 Strict Handstand Push Ups* 16 (8/8) - 12 (6/6) - 8 (4/4) Pistols (Completed all on one side before switching)  ---------------------------- Workout Weights + Changes Male Under 12: *1 ab mat plus plate  for SHSPU (20” Box same as females for safety reasons) Box Step Ups instead Pistols Female Under 12: *1 ab mat plus plate for SHSPU Box Steps Ups Instead Pistols Male Under 13-14: *1 ab mat for SHSPU Female Under 13-14: *1 ab mat for SHSPU Workout Flow: Athletes start being the start line. When they hear ‘GO!’, they move to the box for their burpee box jump overs. After finishing those, they go to the Handstand Push Ups, and then to the pistols. The workout follows a descending ladder format until all work is done. Finally, the athlete returns to the starting line to finish. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: Burpee Box Jump Overs - ID 10.02  Athlete from lying on the ground facing the object, gets up and jumps onto the box.  REP START  Prone position.  REP END  Standing free on the other side of the object.  REP REQUIREMENTS  Jumps onto object with simultaneous take-off with both feet.  Athlete must land on the box with two feet before stepping off the other side of the box. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. STRICT HANDSTAND PUSH-UP - ID 12.01  Athlete in vertical inversion lowers down and touches head before pressing up and locking elbows.  REP START  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area.  Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement. REP END  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area. REP REQUIREMENTS  Touching head to horizontal surface. Hands must remain within designated area throughout the full rep.  Any body part may come in contact with the wall during decent, only heels on ascent.  Any additional contraction, swing, kip, knee jerk or other movement to generate momentum is prohibited. CYCLE & POST REP  Rep end is a valid rep start.  PISTOL - ID 1.06  Athlete, balancing on one leg, squats down below parallel while keeping the non-working leg elevated off the floor and returns to standing.  REP START  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body. REP END  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body.  REP REQUIREMENTS  Achieve the bottom of squat.  Non-supporting foot elevated off ground and in front of body throughout the rep.  Non-supporting foot can be held by hand.  CYCLE & POST REP  Rep end is a valid rep start.

Mixed Modal - Tarzan 4 Rounds for time: 2 Rope Climbs 30m Shuttle Runs 6 Cleans (Anyhow) 30m Shuttle Runs ---------------------- Workout Weights + Changes Male Under 12: 30kg / 9ft rope Female Under 12: 25kg / 9ft rope Male Under 13-14: 50kg / 12ft rope Female Under 13-14: 40kg / 12ft rope Male Under 15-16: 70kg / 15ft rope Female Under 15-16: 50kg / 15ft rope Male Under 17-18: 80kg / 15ft rope Female Under 17-18: 55kg / 15ft rope Workout Flow: Athletes start behind the line. When they hear "GO!", they rush to the rope for 2 climbs. Next, they do 30m shuttle runs (3x10m), followed by 6 Cleans, and then another 30m of shuttle runs to finish the round. This pattern repeats for all rounds. To complete the workout, athletes finish their shuttles by crossing the start/finish line. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: ROPE CLIMB - ID 11.01  Athlete climbs up a suspended vertical rope. REP START  Standing free.  REP END  Standing free.  REP REQUIREMENTS  Touch designated target with one hand. After touching target, show control below designated decent line, which means that both hands must go under the decent line before jumping off the rope.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. SHUTTLE RUN - ID 9.02 Athlete runs back-and-forth touching hand to the ground on each turn.  REP START  Standing free behind the start line.  One hand in contact with the ground behind the start line.  REP END  Standing free behind the end line.  One hand in contact with the ground behind the end line. REP REQUIREMENTS  None.  CYCLE & POST REP  Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner. CLEAN, ANYHOW - ID 3.01  Athlete moves object from ground to shoulders in one fluid motion.  REP START  Object-on-ground.  Hand(s) on object  REP END  Front-rack lockout.  REP REQUIREMENTS  Object is moved in one fluid motion from ground or hang to front rack.  Must be a clean movement.  CYCLE & POST REP  Object can be returned to rep start in any controlled manner.

Power - Ralph  For Time: (Timecap: 1:30) 150/125m Row  9 DB Thrusters - Double* 6 DB Hang Snatch - Double* DB Sprint Over The Line To Finish - carry DB Anyhow ---------------------------- Workout Weights + Changes Male Under 12: 7.5kg / 100m row / *single DB Female Under 12: 7.5kg / 100m row / *single DB Male Under 13-14: 15kg Female Under 13-14: 12.5kg Male Under 15-16: 20kg Female Under 15-16: 15kg Male Under 17-18: 22.5kg Female Under 17-18: 17.5kg

Ascending Ladder  +4 reps each round 4, 8, 12, 16, 20 etc TTB Dbl DB Devil Press 22.5kg/15kg Box Jump Overs 24/20" 40 DUs after each round (40 every time)

5 minutes to find 1RM complex 1 Clean 2 Front Squat 1 STOH Followed by  30 sec Max Echo Bike Score is kg and calories combined for both athletes Athlete 1 goes in 0-6 mins, Athlete 2 goes in 6-12 mins.

50 cal ski 40 GTOH 60/40kg P1 - 30 WBs 9/6kg 10/9ft P2 - 30 WBs 9/6kg 10/9gt 20 Pull Ups 10 Clusters 60/40kg

50 Cal Row 40 GTOH 40/25kg P1 - 30 WB 6/4kg 10/9ft P2 - 30 WB 6/4kg 10/9ft 20 KB swings 16/12kg 10 Clusters 40/25kg

4 Rounds for time 4 Rope Climbs 8 lengths OH DB lunge 22.5/15kg (single) 20 Synchro DB snatch 22.5/15kg

5(A) 20 SHUTTLE RUNS BARBELL DEADLIFT  (ATHLETE A: 4,000KG / 3,000KG) ROW ERG (MAX DISTANCE) SCORE: ROW METERS (B) 20 SHUTTLE RUNS WALL BALL SHOTS (ATHLETE B: 500KG / 400KG) SKIERG (MAX DISTANCE) SCORE: SKI METERS (C) 20 SHUTTLE RUNS DUAL DB SHOULDER TO OVERHEAD (ATHLETE C: 1,500KG / 1,000KG) BIKE ERG (MAX DISTANCE) SCORE: BIKE METERS SHUTTLE RUN ANY ATHLETE BUT MUST CHANGE EVERY ROUND.  1 SHUTTLE = 7.5M DEADLIFT/WBS/S2OH ATHLETES MAY CHOOSE ANY WEIGHT TO COMPLETE THE TOTAL WEIGHT. WEIGHT CANNOT BE CHANGED ONCE SELECTED AND MUST BE PERFORMED BY A SINGLE ATHLETE.  STRENGTH STATION MUST BE COMPLETED WITHIN 8MINS FOR THE ERG SCORE TO COUNT.  ROW/SKI/BIKE PERFORMED IN A YGIG FORMAT BY ATHLETES NOT ON THE STRENGTH STATION.  ONCE THE TOTAL WEIGHT HAS BEEN REACHED ALL THREE ATHLETES CAN ALTERNATE ON ERG. 

1 DUAL DB THRUSTER 1 TOES TO BAR 2.2 - 3.3 - 4.4 - 5.5 .... KNEES TO CHEST 5 / 10 KG SINGLE LEG T2B 10 / 15 KG TOES TO BAR 15 / 20 KG 00'00 - 06'00 - BEGINNER - 1 MIN TRANSITION -  07'00 - 13'00 - INTERMEDIATE - 1 MIN TRANSITION -  14'00 - 20'00 - ADVANCED INTERS CARRY ON FROM BEGINNERS.  ADVANCED CARRY ON FROM INTERS. SCORE: TOTAL REPS

1 REP MAX CLEAN 00'00-06'00: FEMALE 1 06'00-12'00: FEMALE 2 12'00-18'00: MALE SCORE: TOTAL LOAD (3 ATHLETES)

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

Complete as many rounds as possible in  17 minutes of: 50 calories row 40 lateral burpees over bar 30 bar muscle-ups 20 snatches @60kg 10 overhead squats @60kg --- NOTES The test begins with the athlete sitting on the rower with hands off the handle. After “3, 2, 1 … go”, row 50 calories. When the rower reads 50 calories, move to the barbell and complete 40 lateral burpees with hop over the bar. Once the burpees are complete, move to the pull-up bar and complete 30 muscle-ups. When the muscle-ups are finished, move to the barbell for 20 snatches and then complete 10 overhead squats. With time remaining, start a new round on the rower, and continue in the same fashion until 17 minutes have elapsed. The athlete’s score will be the total number of repetitions completed at the time cap.