WOD Explorer

2 min ON, 1 min OFF 3 working sets 40 cal bike erg in remaining time alternating DB snatch 15kg Score: REPS

IN A 05:00 WINDOW FIND 1RM COMPLEX OF: 1 Snatch 1 Hang Snatch 1 Overhead Squat

m/f pair 1                m/f pair 2 R1 – Worm Clean   synchro wall ball 9/6kg R2 – Worm Deadlift   synchro KB Swing R3 – Worm STOH   synchro Hang Snatch R4 - Worm Clean & Jerk   synchro burpess R5 – Worm Thrusters   synchro box jump overs  Rep Range 15 reps Int 12 reps mixed Worms @50kg Wall Balls 10/9ft 9/6kg (no requirement who picks which) KB Weight 24/16kg INT 20/12kg mixed Synchro Hang Snatch 22.5/15kg Int 20/12.5kg mixed Box Jump Overs 24” Int 20” mixed can step

0-3min 1 male clean 1 female clean 3-6min 1 male jerk 1 female jerk Squat Clean Int Clean Any mixed Jerk Int STOH mixed – off rack

m/f pairs YGIG – each pair completes each round INT   R1 – 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro HSPU R2 -  12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro TTB R3 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro CTB Remaining time max synchro BMU – any 2 athletes working Mixed R1 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 HSPU shared –(1 ab mat) R2 -  10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  TTB shared R3 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  Pull Ups shared Remaining time max rope climbs 12ft – any athlete working

Max Cals C2 bike & ski erg Max Sledge Push INT 120/ Mixed 80kg – 10m length Max Sandbag Lunge INT 20/ Mixed 10kg – 10m lengths Any athlete can be on any station – athletes may switch between any station as long as the sandbag lunge and sledge are at the same end as the ergs, athletes on ergs can switch between ergs at any time – the sledge push and sandbag lunge must be in sync at the 10m mark on every length (i.e, you must wait for your partner before you start your next length)

/30 WB 150m Farmers carry 60 WB 40 cal SkiErg 60 WB 150m Farmers carry 30 WB 10 lanes burpee broad jumps Weights: M/M: WB 9 kg, DB 2 x 22,5 kg M/W: WB 6 kg, DB 2 x 17,5 kg W/W: WB 6 kg, DB 2 x 15 kg

Wod 2A: Kong Julian.  YGIG, hver atlet skal tage en hel runde hver, indtil begge atleter har færdiggjort runden med de 2 Cleans. Damen starter. Fra minut 0-12:  15/11 cal. Echobike (er buyin til hver runde). 10,8,6,4,2: Cleans anyhow 40/30. 2B + 2C. 1RM i bænk, begge atleter. Minut 12-18.

Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 Wallballs. Runde 2+4: 15 S2OH 35/25 kg. XX synkrone alternating db snatch 20/12 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde..

4 runder på tid: 8 synkrone d-ball2shoulder 30/20 kg. 8 synkrone burpees over line 8 synkrone dobbelt KB dødløft 2*24/2*16 kg.

4 runder på tid: 8 synkrone d-ball2shoulder 40/30 kg. 8 synkrone burpees over line 8 synkrone dobbelt KB dødløft 2*32/2*24 kg.

Running Clock. 4 X E4mom: 3 on/1 off. Buy-in: 15 cal ski. Runde 1+3: 15 T2B Runde 2+4: 15 Hang Power Snatch 40/30 kg. XX synkrone alternating db snatch 22,2/15 kg. Cash-out: 15 cal ski inden de 3 minutter er gået. Penalty: Nåes de 15 cal ikke, mister man antal db snatch i den runde.

2 tons benstem på tid. Male tid og Female tid bliver lagt sammen. Dog max 2:30 min pr. atlet. Manglende meter bliver opregnet til sekunder.

Unbroken double-unders !!!

The Olympic  3 intentos para conseguir RM Snatch 1º levantamiento 0´, 30", 1´, 1´30" 2º levantamiento 2´, 2´30", 3´, 3´30" 3º levantamiento 4´, 4´30", 5´, 5´30" 3 attempts to find RM Snatch  1º attempt Lift 0´, 30", 1´, 1´30" 2º attempt lift 2´, 2´30", 3´, 3´30" 3º attempt lift 4´, 4´30", 5´, 5´30" Los atletas tienen 20 segundos para realizar cada levantamiento, tras estos 20 segundos, 10 segundos de parada, para continuar con las siguientes calles el levantamiento. El levantamiento debe ser dentro de esos 20 segundos. Si acaba el levantamiento fuera de los 20 segundos será no rep. Lineas de levantamiento por turno 1,2,14,13 de 0´a 20", de 2´a 2´20", de 4´a 4´20"  Lineas de levantamiento por turno 3,4,12,11 de 30" a 50", de 2´30" a 2´50", de 4´30" a 4´50" Lineas de levantamiento por turno 5,6,10,9 de 1´a 1´20", de 3´a 3´20", de 5´a 5´20" Lineas de levantamiento por turno 7,8 de 1´30" a 1´50, de 3´30" a 3´50, de 5´30 a 5´50" Athletes have 20 seconds to perform each lift. After these 20 seconds, there is a 10-second rest period before continuing with the next lift in the lines. The lift must be completed within these 20 seconds. If the lift is completed outside of 20 seconds, it will be considered a no-rep. Lifting lines per shift 1, 2, 14, 13 from 0' to 20", from 2' to 2'20", from 4' to 4'20" Lifting lines per shift 3, 4, 12, 11 from 30" to 50", from 2'30" to 2'50", from 4'30" to 4'50" Lifting lines per shift 5, 6, 10, 9 from 1' to 1'20", from 3' to 3'20", from 5' to 5'20" Lifting lines per shift 7, 8 from 1'30" to 1'50", from 3'30" to 3'50", from 5'30" to 5'50"

WOD 2 12´ to find HEAVY LIFT (Suma de pesos máximos de cada atleta) (1º Atleta 3´ to find RM Snatch) (2º Atleta 3´ to find Rm Clean) (3º Atleta 3´ to find Rm 1 Snatch + 1 Overhead Squat) (4º Atleta 3´ to find Rm 1 Clean and Jerk) cada atleta tiene 3´ para hacer todos los levantamientos necesarios para encontrar el Rm. Los compañeros del equipo pueden ayudar a cambiar los pesos. En cada levantamiento los compañeros deben estar situados en la zona del totem Each athlete has 3 minutes to perform all the lifts necessary to find their 1RM. Teammates can help change the weights. For each lift, teammates must be positioned in the designated area.

30 Bar-Facing Burpees Over Bar 30 Hang Snatches [40kg] 15 Bar-Facing Burpees Over Bar 15 Snatches [60kg] Then Cross The Finish Line

18 Bar Muscle-Ups 5 Front Squats [100kg] 3 Front Squats [120kg] 1 Front Squat [140kg] Then Cross The Finish Line Tie-Break: Time At The End Of The 5 Front Squats

15 GHD Sit-Ups 5 Sandbag Ground To Shoulder [70 kg] 30 GHD Sit-Ups 10 Sandbag Ground To Shoulder [70 kg] 45 GHD Sit-Ups 15 Sandbag Ground To Shoulder [70 kg] Then Cross The Finish Line

90 Heavy Rope Double-Unders (Share As You Wish) 3 Blocks Worm Walking Lunges [1 Block = 3 Meters] 27 Synchronized Toes-To-Bar 3 Blocks Worm Walking Lunges [1 Block = 3 Meters] Heavy Rope: https://bit.ly/heavyropeblor Athens Throwdown will provide the Heavy Ropes during the workout. Do you want to try it in advance? Use the discount code ATHENS10

15 Shoulders To Overhead [75 kg] 3 Blocks Handstand Walk + 1 Handstand Push-Up Per Block [1 Block = 3 Meters] 15 Ring Muscle-Ups 3 Blocks Handstand Walk + 1 Handstand Push-Up Per Block [1 Block = 3 Meters] 15 Shoulders To Overhead [75 kg] Then Cross The Finish Line