WOD Explorer

4 x 90" ON / 30" OFF 1 - Wall Walk Synch 2 - Worm Reverse Lunge (Switch side every 10 reps) 3 - Devil Press Synch (1 DB 22,5/15kg) 4- Calories Echo Bike  Score: Total Points Acumulated on each station (1  wall walk - 4 pts / 1 lunge - 1 pt / 1 devil press - 2 pts / each calorie 1 pt)

Female 42 Back Squats (30kg) 21 Pull Ups Synch 30 Front Squats (35kg) 15 Complex (Pull Up + C2B) 18 OHS (40kg) 9  Muscle Up or 9 Complex (Pull Up + C2B) Male 42 Back Squats (40kg) 21 Pull Ups Synch 30 Front Squats (50kg) 15 Complex (Pull Up + C2B Synch) 18 OHS (60kg) 9 Complex (Pull Up + C2B + Muscle Up)

Noget andet

Noget fedt.

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

Intermediate 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS  10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO THRUSTERS  10 SYNCHRO BURPEE BOX JUMPS 12 SYNCHRO FRONT RACK LUNGES  10 SYNCHRO BURPEE BOX JUMPS M: 40kg/ 24" | F: 30kg/ 20" Scaled 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS M: 20kg/ 24" | F: 15kg/ 20" Teens 3 Rounds For Time 12 SYNCHRO CLEAN + JERKS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO THRUSTERS 10 SYNCHRO BURPEE BOX STEP UPS 12 SYNCHRO FRONT RACK LUNGES 10 SYNCHRO BURPEE BOX STEP UPS B/G: 7.5kg/ 20"

400m Run - Synchro  160 m Farmer Carry @2x24 - SHUW | I Go U Go after 40m 400 m Run - Synchro 800 m Row - SHUW  400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @9 - SHUW | I Go U Go after 20m 200 m Run - Synchro

400m Run - Synchro  160 m Farmer Carry @2x16 - SHUW | I Go U Go after 40m 400 m Run - Synchro 600 m Row - SHUW  400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @6 - SHUW | I Go U Go after 20m 200 m Run - Synchro

400m Run - Synchro  160 m Farmer Carry @2x24/16 - SHUW | I Go U Go after 40m 400 m Run - Synchro 700 m Row - SHUW  400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @9/6 - SHUW | I Go U Go after 20m 200 m Run - Synchro

Death by: Hang Squat Cleans  perform 1 rep every 0:10 RX Individuals: 85/60kg Masters Individuals: 70/50kg As soon as one hand leaves the bar or the plates touch the ground, the person is out.