WOD Explorer

For Time Timecap 6:00 RX Individuals finalists only : 9/7 Ring Muscle-ups 9 Dual KB Clean & Jerks 16/12kg 7/5 Ring Muscle-ups 7 Dual KB Clean & Jerks 24/16kg 5/3 Ring Muscle-ups 5 Dual KB Clean & Jerks 32/24kg

For Time Timecap: 10:00 RX Teams: 15/12 Rope Climbs  first 5/4 are legless 100 Wall Balls 9/6kg  75/60-m Handstand Walk 7.5m Segments non working athlete waits on starting mat Intermediate Team: 8 Rounds I go you go 1 Rope Climb  12 Wall Balls 9/6kg  1 Lane Handstand Walk 2.5m Regular Teams: 8 Rounds I go you go 1 Rope Climb 3.5m 12 Wall Balls 6/4kg  3x 7.5m Shuttle Run

For Time Timecap: 8:00 Intermediate Teams: 30 Back Squats 100/65kg 30 DB Box Step-overs 2x 22.5/15 to 50cm 30 Squat Cleans 60/42.5kg Regular Teams: 30 Back Squats 80/50kg 30 DB Box Step-overs 2x 15/10 to 50cm 30 Squat Cleans 50/35kg

For Time Timecap: 12:00 RX Teams: 12 Sync. Bar Muscle-ups 24 Clean & Jerks 70/50kg 12 Sync. Bar facing Burpees 9 Ring Muscle-ups to share 18 Clean & Jerks 70/50kg 9 Sync. Bar facing Burpees 6 Sync. Muscle-ups Ring & Bar 12 Clean & Jerks 70/50kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Intermediate Team: 12 Sync. Chest-to-Bar Pull-ups 24 Snatches 45/30kg 12 Sync. Bar facing Burpees 9 Bar Muscle-ups to share 18 Snatches 45/30kg 9 Sync. Bar facing Burpees 6 Sync. Bar Muscle-ups  12 Snatches 45/30kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees Regular Teams: 12 Sync. Pull-ups 24 Snatches 35/25kg 12 Sync. Bar facing Burpees 9 Chest-to-Bar Pull-ups to share 18 Snatches 35/25kg 9 Sync. Bar facing Burpees 6 Sync. Chest-to-Bar Pull-ups 12 Snatches 35/25kg 6 Sync. Bar facing Burpees Tie-break after every set of Burpees

For Time Timecap: 22:00 RX Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 40/32kg to share partner hold husafell bag 59/37kg Intermediate Team: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 32/24kg to share partner hold husafell bag 59/37kg Regular Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 15/12 Cal Row B) 300-feet KB Farmer Carry 2x 24/16kg into 30 Sync. KB Goblet Squats 1x 24/16kg 300-feet Shuttle Run both Athletes

Event 3 For time 3 omgångar time cap 5 min/omgång 1 omgång = flödet nedan. 2 rounds (1 round each) 3 lateral burpees over bar 3 cleans* 2 hang cleans* 1 clean* 3 lateral burpees over bar Directly into 2 rounds (1 round each) 3 lateral burpees over bar 3 cleans** 2 hang cleans** 1 clean** 3 lateral burpees over bar *Vikt 1 **Vikt 2 Omgång 1: 25/35 kg + 30/40 kg Omgång 2: 35/45 kg + 40/55 kg Omgång 3: 45/60 kg + 50/70 kg

2 minutes rest! In the Park  2 Rounds for time - Time cap: 4 min 20 rep - DB Snatch Alternating Hands Then directly into: Dumbbell Carry 30 m - Uphill 30 m - Downhill RX:  Women - DB 22.5 kg; Men - DB 30 kg Intermediate:  Women - DB 15 kg; Men - DB 22.5 kg Beginners:  Women - DB 10 kg; Men - DB 15 kg

Main Arena  For time - Time cap: 12 min 15 rep - Bar Facing Burpees 15 rep - Shoulder 2 Overhead 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Hang Power Cleans 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges 15 rep - Bar Facing Burpees 15 rep - Front Squats 15 m (7.5+7.5 m) - Barbell Front Rack Walking Lunges RX:  Women - Barbell 45 kg; Men - Barbell 70 kg Intermediate:  Women - Barbell 35 kg; Men - Barbell 55 kg Beginners:  Women - Barbell 25 kg; Men - Barbell  40 kg

Main Arena 3 Rounds for time - Time cap: 10 min R1 3 rep - Rope Climbs 9 rep - Power Snatch 15 rep - Box Jump Overs R2 6 rep - Rope Climbs 18 rep - Power Snatch 30 rep - Box Jump Overs R3 3 rep - Rope Climbs 9 rep - Power Snatch 15 rep - Box Jump Overs RX :  Women - Barbell 40 kg/Box 60 cm; Men - Barbell 60 kg/Box 75 cm Intermediate: Women - Barbell 30 kg/Box 50 cm; Men - Barbell 50 kg/Box 60 cm Beginners: Women - Barbell 20 kg/Box 50 cm; Men - Barbell 40 kg/Box 60cm

In the Park  For time - Time cap: 14 min 30 rep - OA Devils Press Alternating Hands 1200 m - Run in the Park 30 rep - OA Devils Press Alternating Hands RX:  Women - DB 22.5 kg; Men - DB 30 kg Intermediate:  Women - DB 15 kg; Men - DB 22.5 kg Beginners:  Women - DB 10 kg; Men - DB 15 kg

Main Arena  RX: For time - Time cap: 8 min 21-15-9 rep  Bar Muscle Ups Thrusters Women - Barbell 35 kg; Men - Barbell 50 kg Intermediate:  For time - Time cap: 8 min 21-15-9 rep  Women - Pull Ups ; Men - Chest To Bar Pull Ups Thrusters Barbell 25 kg; Men - Barbell 40 kg Beginners:  For time - Time cap: 8 min 21-15-9 rep  Women - Knees To Chest ; Men - Pull Ups Thrusters Barbell 15 kg; Men - Barbell 30 kg

Winter Pairs Throwdown Final 25.4 30-20-10 Meters Front Rack Walking Lunges 35/50kg 60-40-20 Calories Ski Erg

Winter Pairs Throwdown Final 25.5 5 Rounds of: 20 Sync KB Swings 16/24kg 20 Sync Plate GTOH 15/20kg 25m Shuttle Run between each movement

Workout No 1 - ‘3 Chances To Score’ Score 1 = Max Calories on Ski-Erg Score 2 = 6 Rounds for Time  Score 3 = Max Burpee Box Step Ups Workout  8 Minute Window: Part A - Max Calories on Ski-Erg Part B - 6 Rounds For Time (YGIG on Rounds) 5 Wall Balls 10 Kettlebell American Swings  15 Box Get Overs Into -  2 Minute Window: Part C - Max Reps Burpee Box Step Ups Weights / Heights - see images in whatsapp

2 Score Workout / running clock Part A) for time: 1000m row (split as you like) time cap: 5 min -1min rest- Part B) (start @ 6:00) for time: 100 wall balls (split as you like) 300 single under (split as you like) 20 synchro burpee box step ups time cap: 10 min men: 24 inch box, 6 kg WB, 3m target women: 20 inch box, 4 kg WB, 2,70m target

for time: 50 synchro. DB snatches 25 wall walks (split as you like) 50 synchro deadlifts 75 cal assault bike (split as you like) every min (including min 0:00): 5 synchro air squats DB weights: men: 15 kg women: 10 kg barbell weights: men: 70 kg women: 50 kg

This is a Sprint! 10/7 Ski Erg 20 Kettlebell Deadlifts 2x 24/16kg  100m Farmers Carry 2x 24/16kg  For Time Time Cap: 5 Minuten Tiebreak: Zeit nach den 20 Deadlifts

3 rounds for time 20 3p-synchro box jump-overs 24“/20“ 30 thrusters 50/35 kg YGIG 40 toes-to-bars YGIG Time cap 14 minutes 2 min transition into 6 minutes for 2RM thruster team total

3 rounds for time: 15 cal Echo bike 1 barbell complex 10 Lateral burpees over barell *Barbell complex: 12 Deadlift 9 Hang Power clean 6 Alternating forward lunges (40kg) Time cap: 10 min

For time:  20 wall-ball shots  18 box jump-overs  30 wall-ball shots   18 box jump-overs  40 wall-ball shots   18 medicine-ball box step-overs   66 wall-ball shots   18 medicine-ball box step-overs   40 wall-ball shots   18 box jump-overs   30 wall-ball shots   18 box jump-overs  20 wall-ball shots Time cap: 12 minutes  ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box  ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

For time: 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 24-m dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

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)

For Time  9 Burpee Double Box Overs 3 DB Hang Snatch Arm 1 3 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  6 DB Hang Snatch Arm 1 6 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  9 DB Hang Snatch Arm 1 9 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  12 DB Hang Snatch Arm 1 12 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  15 DB Hang Snatch Arm 1 15 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  18 DB Hang Snatch Arm 1 18 DB Hang Snatch Arm 2  Box: 24/20" Dumbbell: 50/35lbs (22.5/15kg)

For Time  9 Burpee Double Box Overs 3 DB Hang Snatch Arm 1 3 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  6 DB Hang Snatch Arm 1 6 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  9 DB Hang Snatch Arm 1 9 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  12 DB Hang Snatch Arm 1 12 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  15 DB Hang Snatch Arm 1 15 DB Hang Snatch Arm 2  9 Burpee Double Box Overs  18 DB Hang Snatch Arm 1 18 DB Hang Snatch Arm 2  Box: 24/20" Dumbbell: 50/35lbs (22.5/15kg)

2 ROUNDS FOR TIME 60 Double Unders 600 Row 600 Meters Run

2 ROUNDS FOR TIME 75 Double Unders 750 Meters Row 750 Meters Run

3 ROUNDS FOR TIME 12/10 Pull-ups 4 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 4 Meter Handstand walk INTO 2 ROUNDS FOR TIME 10/8 Chest To Bar 6 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 6 Meter Handstand Walk INTO 1 ROUND FOR TIME 8/6 Bar Muscle Ups 8 Meter Handstand Walk 6 Right Leg Pistols 6 Left Leg Pistols 8 Meter Handstand Walk