WOD Explorer

PART A in 10 minutes build up a Heavy set of Snatch PART B in 10 minutes build up a Heavy set of Clean & Jerk PART C with 50% of PR done on PART B perform: 3 Power Cleans 3 Front Squats 3 Shoulders to Overhead

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6 ROUNDS 10 Thruster 10 Weighted sit ups I GO YOU GO directly into.. Burpee over bar

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 20kg 25kg 30kg 35kg 40kg 45kg 47kg 50kg Max. Calorie Ski Erg Clean: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 40kg 45kg 50kg 55kg 60kg 65kg 67kg 70kg Max. Calorie Ski Erg Clean: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg

On a 2min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 35kg 40kg 45kg 50kg 55kg 60kg 62kg 65kg Max. Calorie Ski Erg Clean: 55kg 60kg 65kg 70kg 75kg 80kg 82kg 85kg Max Calorie Ski Erg

On a 2 min. Clock Athlete A: Snatch Athlete B: Clean Snatch: 60kg 65kg 70kg 75kg 80kg 85kg 87kg 90kg Max. Calorie Ski Erg Clean: 85kg 90kg 95kg 100kg 105kg 110kg 115kg 120kg Max. Calorie Ski Erg

Every 3 minx4 12 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 15kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups Into: max C2B Pull-Ups

Every 3 minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 17,5kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups into: max C2B Pull-Ups

Every 3 minx4 12 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 17,5kg 20 Wall-walks 40 Toes to bar 20 Muscle Ups Max m. Handstandwalk (2m. Segmente)

Every 3minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 22,5kg 20 Wall-Walks 40 Toes to bar 20 Muscle Ups Into: Max m. Handtstandwalk (2m. Segmente)

18min time cap Each athlete set a 5RM Front squat from the floor SCORE A = COMBINED BEST LIFTS Remaining time in 18min time cap Each athlete set 1 hang clean + 1 STOH SCORE B = COMBINED BEST LIFTS

12min workout 20 cal Bike + 2 athletes 6 x 40/30kg sandbag carry lengths 4 rope climbs 15 burpees over line (3 ath) 20 synchro DB squats @ 2x15kg (2 ath) 20 cal Bike + 2 athlete 6 x 40/30kg sandbag carry lengths 20 partner wall balls @ 6kg(2 ath) 20 Synchro TTB (2 ath) 20 Synchro HC + press @ 2x15kg (2 ath) SCORE = TOTAL REPS

For the highest single loading: 0:00 - 4:00 In Situ Warm Up 4:00 - 5:00 Loading and Declaration 5:00 - 5:30 First Clean Attempt 5:30 - 6:30 Loading and Declaration 6:30 - 7:00 Second Clean Attempt 7:00 - 8:00 Loading and Declaration 8:00 - 8:30 Third Clean Attempt

For Maximum Distance: 4:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition 3:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition 2:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition 1:00 Max Distance Ski 0:30 Transition 1:00 Shoot (5x Targets) 0:30 Transition A 20m distance bonus is awarded for each successful target strike. Each round of skiing therefore has a potential 100m bonus potential from successful target strikes.

For the highest single loading: 0:00 - 4:00 In Situ Warm Up 4:00 - 5:00 Loading and Declaration 5:00 - 5:30 First Clean Attempt 5:30 - 6:30 Loading and Declaration 6:30 - 7:00 Second Clean Attempt 7:00 - 8:00 Loading and Declaration 8:00 - 8:30 Third Clean Attempt

5km Run

Find a Heavy in 10 mins: Athlete 1: 1RM Snatch Athlete 2: 1RM Snatch + Hang Snatch Athlete 3: 1RM Snatch + Hang Snatch + Overhead Squat Female athletes complete their attempts first. Males follow at the 10 minute mark.

MMM 10:00 Max Ski for Distance On 2:00, 5:00 and 8:00 1x athlete shoots* FFF 10:00 Max Ski for Distance On 12:00, 15:00 and 18:00 1x athlete shoots* *Athletes have 50 seconds to score up to 5 strikes on target. Each successful strike awards a 20m distance bonus to the total team meterage.

3RFT  25 Cal Ski 25 Toes to Ring 25 Dbl Db Box Step Over  25 Deadlifts P1 (P2 Deadlift Hold) 8 Wall Walk Db (15/10kg) Bb (80/50kg) *Athletes work You Go, I Go, except in Deadlifts Time Cap 18 Min

Location: Opvisningshallen Kategori: Mixed TC: 9 min. Score: Antal reps + calories Non stop: Ski ergometer (calories) - 3 min: Wall Walks - 3 min: Single Arm Devils Press - 3 min: Box Jump Over (step down)

Location: Basketball (udendørs) Kategori: Strength TC: 12 min. Score: For weight Buy-in 2 rounds To personer arbejder synkront på alle øvelser. - 30 synchro sit ups med wall ball afleverer til makker hver gang. - 20 synchro kettlebell russian swings - syncro over skulderhøjde. - 10 synchro barbell shoulder to overhead - syncro i top. In rem time: - Dødløft 1RM Score: Alle fra holdets 1RM sammenlagt

ForTime 9' time cap. 12 wall facing deficit strict hspu 16 1xDB alternate devil press 24 bar muscle ups 32 1xDB alternate snatch ( tie break ) 12m hanstand walk 12m backwark handstand walk 12m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 12 wall facing strict hspu 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 16 hspu kipping 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 15 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 12 bar muscle ups 32 1xDB alternate snatch (tie break) 12m hanstand walk -run to finish line- DB 15kg

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 24 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 32 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 15 KG