WOD Explorer

Athlet A: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @16/20 kg Athlet B: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @16/20kg Athlet B: 12 cal Row ... and so on For the whole workout: Switch each time with a touch of hands ("abklatschen")

Athlet A: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @12kg/16kg Athlet B: 12 cal Row Athlet B: 12 Box Jump Overs Athlet A: 12 KB Goblet Lunges @12kg/16kg Athlet B: 12 cal Row ... and so on For the whole workout: Switch each time with a touch of hands ("abklatschen")

0:00 - 2:00 max Cal Ski Erg _30s Pause_ 2:30 - 4:30 max Tire Flips _ 30s Pause_ 5:00 - 7:00 max Meter KB Farmers Carry (switch after 2 lengths) Tire: 98/150kg KB: 2x24kg/ 2x32kg

0:00 - 2:00 max Cal Ski Erg _30s Pause_ 2:30 - 4:30 max Tire Flips _ 30s Pause_ 5:00 - 7:00 max Meter KB Farmers Carry (switch after 2 lengths) Tire: 98/150kg KB: 2x18kg/ 2x24kg

1.6k run 100 pull up 200 push up 300 air squat 1.6km run

20-15-10-5 kcal each

RX 12 Min Cap 2 ROUNDS: 20 TOES TO BAR 10 THRUSTERS @ 40/60 2 ROUNDS: 20 PULL UPS 10 THRUSTERS @ 40/60 2 ROUNDS: 20 MUSCLE UPS 10 THRUSTERS @ 40/60 Scaled 12 Min Cap 2 ROUNDS: 20 KNEES TO CHEST 10 THRUSTERS @ 30/40 2 ROUNDS 20 JUMPING PULL UPS 10 THRUSTERS @ 30/40 2 ROUNDS: 20 JUMPING MUSCLE UPS 10 THRUSTERS @ 30/40

RM COMPLEX 1 CLEAN 1 HANG SQUAT CLEAN 1 FRONT SQUAT 1 JERK

24 THRUSTER 20/15 kg 12 PU 40 M YOKE CARRY 120 KG/80KG 18 THRUSTER  12 PU

3 ROUNDS 250m BIKE ERG 9 HANG POWER SNATCH 15 9 BAR FACING BURPHEE 12 N2C TIE BREAK: Remaining time: HANG "ISABEL" 

60 SINGLE UNDERS 10 BURPEE BOX JUMP OVERS 60/45cm 5 SAND BAG CLEAN 45/32KG

4 RFT 12 CAL SKİ 16 BOX JUMP OVER 5 DEADLIFT HEAVY  (55KG) 4-3-2-1 ROPE CLIMB (HALF)

400M ROW 6 WALL WALK 4 BURPEE CHEST TO BAR 10 FRONT SQUAT 35KG 6 WALL WALK 4 BURPEE CHEST TO BAR 5 FRONT SQUAT 35KG

4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @100/70 5 front squats 10 shuttle runs (1 rep = 15m) WORKOUT DESCRIPTION & SCORECARD   -- W Masters 40-44 Masters 45+ Scaled 4 Intervals for total time Starting every 3:00 Complete 1 round of: 10 deadlifts @70/35 5 front squats 10 shuttle runs (1 rep = 15m)

In 10-minutes For total load 0:00 - 5:00 1RM Clean & Jerk At 5:00 - 10:00 1RM Snatch

2-2-2-2min Intervals 15/10 cal. Echo Bike 15 Chest to bar Pull-ups Max Wall Balls in time remaining @9/6kg Rest 1min between intervals SCORE: Total number of Wall Balls completed

5 min BikeErg 1 min Vila 5 min Parallette facing burpees  1 min Vila 5 min SkiErg 1 min Vila 1km Run Resultat: H55 Lars Fröberg BikeErg: 112 Burpees: 69 SkiErg: 85 Run placement: 1 Michael Asker BikeErg: 100 Burpees: 43 SkiErg: 74 Run placement: 8 Andreas Edvardsson BikeErg: 100 Burpees: 67 SkiErg: 73 Run placement: 3 Rickard Ericsson BikeErg: 103 Burpees: 67 SkiErg: 82 Run placement: 5 Pär Sundbäck BikeErg: 90 Burpees: 58 SkiErg: 49 Run placement: 6 Mikael Hollsten BikeErg: 91 Burpees: 70 SkiErg: 67 Run placement: 2 Patrik Reimertz BikeErg: 79 Burpees: 46 SkiErg: 62 Run placement: 7 Johan Tullare BikeErg: 92 Burpees: 54 SkiErg: 71 Run placement: 4 H50 Daniel Eriksson BikeErg: 105 Burpees: 75 SkiErg: 77 Run placement: 2 Mikael Honnér BikeErg: 103 Burpees: 62 SkiErg: 70 Run placement: 4 Cristian Carrasco BikeErg: 80 Burpees: 65 SkiErg: 62 Run placement: 8 Johan Sternhoff BikeErg: 127 Burpees: 55 SkiErg: 86 Run placement: 5 Martin Söderblom BikeErg: 114 Burpees: 0 SkiErg: 90 Run placement: 7 Stephan Kiernan BikeErg: 102 Burpees: 66 SkiErg: 85 Run placement: 6Peter Andersson BikeErg: 113 Burpees: 78 SkiErg: 80 Run placement: 1Fredrik Johansson BikeErg: 118 Burpees: 62 SkiErg: 78 Run placement: 3 H45 Karl Corneliusson BikeErg: 110 Burpees: 76 SkiErg: 85 Run placement: 3 Mikael Strand BikeErg: 116 Burpees: 66 SkiErg: 87 Run placement: 1 Rickard Perman BikeErg: 109 Burpees: 67 SkiErg: 90 Run placement: 5 Martin Evenbratt BikeErg: 116 Burpees: 73 SkiErg: 89 Run placement: 2 Fredrik Nilsson BikeErg: 121 Burpees: 70 SkiErg: 85 Run placement: 8 Marcus Thorstensson BikeErg: 123 Burpees: 67 SkiErg: 89 Run placement: 4 Robert Hagman BikeErg: 116 Burpees: 75 SkiErg: 74 Run placement: 9 Kristoffer Nyberg BikeErg: 117 Burpees: 64 SkiErg: 71 Run placement: 7 Jerry Hull BikeErg: 111 Burpees: 59 SkiErg: 81 Run placement: 6 H40 Mikael Abelmann BikeErg: 104 Burpees: 65 SkiErg: 72 Run placement: 3 Carl-Willy Stenberg BikeErg: 143 Burpees: 71 SkiErg: 115 Run placement: 1 Viktor Prim BikeErg: 110 Burpees: 21 SkiErg: 99 Run placement: 9 Pär Johansson BikeErg: 109 Burpees: 65 SkiErg: 83 Run placement: 8 Kim Vatant BikeErg: 117 Burpees: 58 SkiErg: 81 Run placement: 6 Johan Eriksson BikeErg: 92 Burpees: 86 SkiErg: 77 Run placement: 4 Christian Lilja BikeErg: 104 Burpees: 84 SkiErg: 85 Run placement: 5 André Andersson BikeErg: 107 Burpees: 71 SkiErg: 90 Run placement: 2 Marius Beresoae BikeErg: 121 Burpees: 76 SkiErg: 84 Run placement: 7 Johan Töyrä BikeErg: 107 Burpees: 47 SkiErg: 84 Run placement: 10 H35 Viktor Olofsson BikeErg: 127 Burpees: 79 SkiErg: 74 Run placement: 4 Jens Westin BikeErg: 115 Burpees: 74 SkiErg: 83 Run placement: 1 Dennis Björnström BikeErg: 120 Burpees: 79 SkiErg: 91 Run placement: 2 Adam Minard BikeErg: 115 Burpees: 79 SkiErg: 61 Run placement: 8 Dijar Ismail BikeErg: 113 Burpees: 67 SkiErg: 77 Run placement: 10 Victor Rasmussen BikeErg: 127 Burpees: 71 SkiErg: 86 Run placement: 9 Martin Tunhag BikeErg: 123 Burpees: 78 SkiErg: 95 Run placement: 7 Simon Casey BikeErg: 110 Burpees: 78 SkiErg: 91 Run placement: 6 Nils Ahlman BikeErg: 90 Burpees: 88 SkiErg: 63 Run placement: 5 Petter Månsson BikeErg: 119 Burpees: 85 SkiErg: 91 Run placement: 3 H30 Abdi Shahwan BikeErg: 129 Burpees: 59 SkiErg: 95 Run placement: 9 Erik Jernberg BikeErg: 128 Burpees: 76 SkiErg: 97 Run placement: 6 Johan Carlsson BikeErg: 117 Burpees: 72 SkiErg: 90 Run placement: 1 Filip Eriksson BikeErg: 113 Burpees: 77 SkiErg: 94 Run placement: 8 Sebastian Pålshagen BikeErg: 113 Burpees: 79 SkiErg: 83 Run placement: 3 Maik Wagner BikeErg: 108 Burpees: 66 SkiErg: 77 Run placement: 7 Lars Persson BikeErg: 120 Burpees: 79 SkiErg: 92 Run placement: 4 Kim Carlsson BikeErg: 100 Burpees: 71 SkiErg: 74 Run placement: 5 Ola Hjelmar BikeErg: 104 Burpees: 75 SkiErg: 75 Run placement: 2 D55 Marie Andersson BikeErg: 85 Burpees: 60 SkiErg: 55 Run placement: 1 Helena Lundström BikeErg: 83 Burpees: 57 SkiErg: 66 Run placement: 4 Pia Tjäder BikeErg: 74 Burpees: 51 SkiErg: 57 Run placement: 5 Hanna Linbro BikeErg: 79 Burpees: 53 SkiErg: 58 Run placement: 2 Susanne Jansson BikeErg: 81 Burpees: 57 SkiErg: 61 Run placement: 3 Lotta Stenberg BikeErg: 77 Burpees: 45 SkiErg: 58 Run placement: 5 D50 Katarina Unger BikeErg: 100 Burpees: 69 SkiErg: 84 Run placement: 4 Mia Eklöf BikeErg: 98 Burpees: 63 SkiErg: 78 Run placement: 3 Catarina Malm BikeErg: 73 Burpees: 62 SkiErg: 58 Run placement: 6 Camilla Åbergh BikeErg: 90 Burpees: 67 SkiErg: 77 Run placement: 1 Marie Lindqvist BikeErg: 98 Burpees: 54 SkiErg: 68 Run placement: 5 Anna Berggren BikeErg: 78 Burpees: 62 SkiErg: 58 Run placement: 2 Anna Tyni BikeErg: 79 Burpees: 50 SkiErg: 60 Run placement: 8 Marie Holmström BikeErg: 86 Burpees: 55 SkiErg: 68 Run placement: 7 D45 Malin Vennberg BikeErg: 91 Burpees: 61 SkiErg: 71 Run placement: 6 Emma Åkerblom BikeErg: 91 Burpees: 68 SkiErg: 73 Run placement: 4 Emma Sällylä BikeErg: 86 Burpees: 75 SkiErg: 73 Run placement: 1 Sophie Tigerholm BikeErg: 83 Burpees: 71 SkiErg: 66 Run placement: 3 Helena Gissle BikeErg: 86 Burpees: 54 SkiErg: 67 Run placement: 8 Mirjam Larsson BikeErg: 88 Burpees: 65 SkiErg: 63 Run placement: 7 Marielle Fridlund BikeErg: 79 Burpees: 67 SkiErg: 56 Run placement: 5 Sofia Jensen BikeErg: 61 Burpees: 71 SkiErg: 44 Run placement: 2 D40 Marritje Van de Mheen BikeErg: 85 Burpees: 73 SkiErg: 70 Run placement: 1 Susanne Hedberg BikeErg: 91 Burpees: 65 SkiErg: 62 Run placement: 4 Matilda Larsson BikeErg: 87 Burpees: 68 SkiErg: 62 Run placement: 3 Sofia Hallgren BikeErg: 89 Burpees: 69 SkiErg: 62 Run placement: 9 Caroline Omre BikeErg: 87 Burpees: 69 SkiErg: 68 Run placement: 2 Jessica Åström Ackevald BikeErg: 96 Burpees: 65 SkiErg: 75 Run placement: 5 Fanny Wikerud BikeErg: 93 Burpees: 68 SkiErg: 71 Run placement: 8 Erica Sterner BikeErg: 86 Burpees: 68 SkiErg: 67 Run placement: 6 Louise Cederblad BikeErg: 84 Burpees: 76 SkiErg: 75 Run placement: 10 Dajana Börjesson BikeErg: 90 Burpees: 66 SkiErg: 67 Run placement: 7 D35 Sabina Holm Lindmark BikeErg: 84 Burpees: 91 SkiErg: 54 Run placement: 1 Ida Olsson BikeErg: 80 Burpees: 71 SkiErg: 62 Run placement: 5 Lisa Lokkin BikeErg: 94 Burpees: 73 SkiErg: 76 Run placement: 3 Sofie Lindberg BikeErg: 93 Burpees: 80 SkiErg: 72 Run placement: 2 Kornelia Solvestad BikeErg: 94 Burpees: 57 SkiErg: 76 Run placement: 6 Cecilia Landgren BikeErg: 83 Burpees: 73 SkiErg: 61 Run placement: 4 Anneli Svensson BikeErg: 83 Burpees: 69 SkiErg: 61 Run placement: 7 D30 Sandra Augustsson BikeErg: 100 Burpees: 68 SkiErg: 77 Run placement: 7 Louise Holm BikeErg: 90 Burpees: 66 SkiErg: 66 Run placement: 9 Rebecka Ambjörnsson BikeErg: 95 Burpees: 61 SkiErg: 70 Run placement: 8 Nadia Raczkowski BikeErg: 78 Burpees: 74 SkiErg: 64 Run placement: 4 Linnea Larsson BikeErg: 95 Burpees: 64 SkiErg: 69 Run placement: 1 Emma Edmark BikeErg: 92 Burpees: 75 SkiErg: 66 Run placement: 2 Stephanie Hedingby BikeErg: 89 Burpees: 53 SkiErg: 68 Run placement: 10 Ida Johansson BikeErg: 110 Burpees: 65 SkiErg: 79 Run placement: 5 Anna Winblad von Walter BikeErg: 97 Burpees: 70 SkiErg: 71 Run placement: 6 Elin Ericson BikeErg: 96 Burpees: 74 SkiErg: 71 Run placement: 3

1RM Deadlift