WOD Explorer

FOR TIME 3 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises Sandbags / Plate Carries MEN RX: 60kg / TOES-TO-BARS / 20m - 55kg MASTERS 35+: 50kg / TOES-TO-BARS / 20m - 55kg MASTERS 40+: 50kg / TOES-TO-BARS / 40m - 30kg ADVANCED: 50kg / TOES-TO-BARS / 40m - 30kg SCALED: 40kg / TOES-TO-BARS / 20m - 30kg WOMEN OPEN: 25kg / KNEES RAISES / 20m - 25kg

FOR TIME 6 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises 30kg Sandbags / 25kg Plate Carries (1 Round per Athlete, Relay style - F, M1, M2) TEAM FEMALE: 25kg / KNEES RAISES / 20m - 25kg 1st MALE: 40kg / TOES-TO-BARS / 20m - 30kg 2nd MALE: 50kg / TOES-TO-BARS / 40m - 30kg

FOR TIME 1, 2, 3, 4, 5 Clean & Jerk 2, 4, 6, 8, 10 Devil’s Press Alternating MEN RX: 90kg / 20kg MASTERS 35+: 80kg / 20kg MASTERS 40+: 80kg / 15kg ADVANCED: 80kg / 15kg SCALED: 60kg / 15kg WOMEN OPEN: 35kg / 10kg

FOR TIME 1, 1, 1, 3, 3, 3, 5, 5, 5 Clean & Jerk 2, 2, 2, 6, 6, 6, 10, 10, 10 Devil’s Press Alternating (Relay style - F, M1, M2) TEAM FEMALE: 35kg / 10kg 1st MALE: 60kg / 15kg 2nd MALE: 70kg / 15kg

FOR TIME BUY IN 400m Run 21 - 15 - 9 Ski ERG OverHead Squats Box Jump Overs / Box Overs (Open only) MEN RX: 60kg / 61cm MASTERS 35+: 50kg / 61cm MASTERS 40+: 50kg / 61cm ADVANCED: 50kg / 61cm SCALED: 40kg / 61cm WOMEN OPEN: 25kg / 51cm

FOR TIME BUY IN 400m Run Together 21 - 15 - 9* Ski ERG Synchro OverHead Squats Other Two Synchro Box Jump Overs * 21 - 15 - 9 21 - Ski: M1 / Synchro Box Jump Overs: M2 & F 15 - Ski: M2 / Synchro Box Jump Overs: M1 & F 9  - Ski: F  / Synchro Box Jump Overs: M1 & M2 TEAM FEMALE: 25kg / 51cm 1st MALE: 40kg / 61cm 2nd MALE: 50kg / 61cm

For time: 3.000m Run 1.500m Row (Female) / 1.500m Ski Erg (Male) Scoring: Time (Sum of both athletes) Time Cap: 24 Min. (48 Min. for both)

3 Rounds for time: 20 Burpee Box Jumps (20“) 15-10-5 Sync. Overhead Squats (Both facing audience) 15-20-25 Sync. Toes to Bar Male Barbells: 50/60/70Kg Female Barbells: 35/40/45Kg Scoring: Time Time Cap: 13 Min.

For time: 50 Cal. Echo Bike (Male) 30 Cal. Echo Bike (Female) Scoring: Time Time Cap: 5 Min.

For time: 150m Swim (Athlete A) 200m Swim (Athlete B) 150m Swim (Athlete A) 20 Alt. Goblet Reverse Lunges (Athlete B) 20 Alt. DB Snatches (Athlete B) 30 Alt. Goblet Reverse Lunges (Athlete A) 30 Alt. DB Snatches (Athlete A) 20 Alt. Goblet Reverse Lunges (Athlete B) 20 Alt. DB Snatches (Athlete B) Male Dumbbell: 30Kg Female Dumbbell: 22,5Kg Scoring: Time Time Cap: 18 Min.

2 rounds of: 21 kcal row 15 wallball 9kg 9 burpee over rower

For time: 2-4-6-8 wallwalk 4-8-12-16 ctb pull up

For time: 500m ski 500m row 1000m bike erg

3 rounds for time: 15 GHD sit up 12 kcal Echo bike 9 devil press 2x15kg

For time: 12-9-6 Deadlift 80kg Handstand push up

3 Rounds for time: 800m Run together 6 Lanes Sled Drag (jedes Team Mitglied muss eine Bahn vollständig ziehen) 15/10 Synchro Burpee over Line (3 Athletes) Open: M: 80 kg W 50kg Rookie: M 60kg W: 40 kg; 10 Burpees over line

Open Kategorie: For time: 50 Synhro Hang DB Snatches (3 Athletes) 40 M:Chest to Bar/ F:Pull ups 30 Synchro double DB Box Step up (2 Athletes) 20 Wall Walks 30 Synchro double DB Box step ups (2 Athletes) 40 M:Chest to Bar/ F:Pull ups 50 Synchro Hang DB Snatches (3 Athletes) Weights: 22,5/15 Rookie 50 Synhro Hang DB Snatches (3) 40 Jumping CTB/Pull ups 30 Synchro double DB Box Step up (2) 20 Wall Walks 30 Synchro double DB Box step ups (2) 40 Jumping CTB/Pull ups 50 Synchro Hang DB Snatches (3) Weightes: 15/10 kg TC: 15 min

Open: For time 32/23 Cal Echo Bike 21 Synchro TTB 30 Cleans 65/37,5 32/23 Cal Echo Bike 21 Synchro TTB 20 Cleans 75/47,5 32/23 Cal Echo Bike 21 Synchro TTB 10 Cleans 85/57,5 Rookie: For time 28/19 Cal Echo Bike 21 Synchro Sit Ups 30 Deadlifts 60/40 28/19 Cal Echo Bike 21 Synchro Sit ups 20 Deadlifts 80/50 28/19 Cal Echo Bike 21 Synchro Sit ups 10 Deadlifts 90/60 - Tiebreak after each set of Deadlifts/Cleans Tc 12 min

For time (12min Cap) 5 Rounds for time: 12 Synchro DB / KB Snatches 12 Synchro Overhead Lunges 10 Burpee Box Jumps M/M: DB Weight: 20 KB Weight: 16 F/F: DB Weight: 15 KB Weight: 12 M/F: DB Weight: 15 KB Weight: 16

Part A (For Time) 1 Round of: 1 Round Run 20 Wall Walks 30 Power Cleans 40 Toes 2 Bar 50m Partner Carry (10min Cap) After 12 Minutes Part B: 1 Round Run for time

For time Pair 1 completes 42-30-19 Deadlift 100kg DB Push press 22.5kg Into Pair 2 start after push press 42-30-19 Deadlift 100kg DB Push press 22.5kg Score will be time to completed tie breaker will be time pair 1 takes to complete workout Complete 42 Deadlifts before moving onto 42 Push Press, then go back to 30 Deadlifts etc etc

For Time 100 cal bike 80 KB Cleans 2x 24kg 100m KB Goblet Lunge 32kg 80 KB cleans 2x 24kg 100 cal bike Only 1 athlete working at a time Once the required reps have been completed you can move onto the next movement Athletes must complete a length before changing over on lunges

Pair 1 42 - 30 - 18 KB swings 24kg Pull ups Into Pair 2 30-18 -14 KB swings 24kg Chest to bar

8 Rounds For Time: 6 Deadlifts  8m Handstand Walk 2 Rope Climbs

For Time: 18 Dumbbell Thrusters  21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 24 Box Jump Overs 21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 18 Dumbbell Thrusters

For Time: 30 Cal. Bike Followed by.. 9-7-5  Ring Muscle ups  Snatch  Female Athletes will perform the following rep sceme: 7-5-3 Ring Muscle Ups 9-7-5 Snatch 

For Time: 24 Cal. Bike Followed by.. 7-5-3 Ring Muscle ups  9-7-5 Snatch 

10 Rounds For Time (M/F Pairs – 5 Rounds straight each pair) 8 Deadlifts  8m Handstand Walk 4 Rope Climbs

For Time –  50 Cal. "The Bear" Tempo Bike As a Team. 20 Ring Muscle Ups 20 Bar Muscle Ups In Any order (40 Total Reps) 30 Synchronized Snatches (M/F Pairs)

For Time: 4-8-12-16-20 Deadlifts 20-16-12-8-4 Burpee Box Jumps TimeCap: 20:00 *For all weights & standards please read the movement standards carefully!