WOD Explorer

Elite - 80/50 kg Master 35+ - 70/45 kg Master 40+ - 50/30 kg Scaled - 50/30kg

Elite and Master 35+ - 24/16 kg Master 40+ and Scaled: 20/12 kg

Sahada 1 adet barbell kullanılacaktır. Sporcular barı sırayla kullanır. Tüm sporcular önce 1. denemesini (Attempt 1) yapar, ardından 2. denemelere ve 3. denemelere geçilir.  Sıralama, her denemede sporcuların belirlediği ağırlıklara göre “en düşük kilodan → en yüksek kiloya” şeklinde yapılacaktır.  Barın ağırlığı her turda yalnızca EKLENEREK ilerletilir. Gerekli durumlarda tur sonlarında başlangıç ağırlığına indirilir. Sporcular denemeler arasında sahadan çıkmaz ve hazır bekler.  Her sporcu toplam 3 deneme hakkına sahiptir. Başarısız denemelerde sporcu bir sonraki ağırlığında devam eder, hak kaybı olmaz.  Loader ekibi barı ağırlık listesine göre hızlı şekilde hazırlayacaktır. En ağır başarılı kaldırış skor olarak geçer.

6  Box Step Up Over(50 cm) 8 Hanging Knee Raise 10 Alt. Plate OH Lunges(5R/5L)(5kg)

Burpee

3 min   BikeErg 1 min   Vila 3 min   Parallette Facing Burpees 1 min   Vila 3 min   SkiErg 1 min   Vila 1km     Run Scoring H12&D12: H12: Leo A: BikeErg: 50 Burpees: 29 SkiErg: 26 Run: 4:41 Arvid R: BikeErg: 36 Burpees: 32 SkiErg: 31 Run: 4:43 Elmer P: BikeErg: 38 Burpees: 33 SkiErg: 25 Run: 5:05 Eric L: BikeErg: 34 Burpees: 40 SkiErg: 25 Run: 5:05 Noel H: BikeErg: 34 Burpees: 36 SkiErg: 26 Run: 5:44 D12: Flora L: BikeErg: 30 Burpees: 33 SkiErg: 22 Run: 6:13 Agnes B: BikeErg: 38 Burpees: 28 SkiErg: 25 Run: 6:19 Ebba V: BikeErg: 33 Burpees: 27 SkiErg: 28 Run: 7:10 Ellie V: BikeErg: 28 Burpees: 32 SkiErg: 22 Run: 5:18 Disa N: BikeErg: 41 Burpees: 34 SkiErg: 32 Run: 4:58 Juno U: BikeErg: 44 Burpees: 37 SkiErg: 34 Run: 4:42 Hedda H: BikeErg: 35 Burpees: 34 SkiErg: 22 Run: 5:30

Hitta 1RM Front Squat

* 2-4-6-8… *     Pull-Ups 5m Plate Over Head Walking Lunges 5kg *     Toes to Bar 5m Plate Over Head Walking Lunges 5kg

400m  Run 9          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 7          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 5          Front Squats 15 kg 1          Rope Climb 3 m

1-2-3-4... Wall Walks 10-20-30-40... Single Unders

10 Deadlifts 30kg 20 Box Jump Over 50cm 10 Deadlifts 30kg

Undisclosed Distance Run (Athlete A) 3km Row (Athlete B)

21-15-9-15-21 Fat Bar Deadlifts  Burpees Over The Fat Bar TTB

120 DU (shared) 10 Wall Walks (sync) 20 Box Get Overs (shared) 30 HSPU (shared) 30 Pull ups / 8 BMU (shared) 20 Single DB Thrusters @22.5/15kg (sync) 10 Sand Bag Over Obstacle (shared) 60 COSS OVER SINGLE UNDERS

25 Hang Power Cleans 2x12.5/10kg 25 Front Squats  25 STOH   T.C. 9min -2min rest- 1min max cal AB (Athlete 1) -30s- 1min max cal AB (Athlete 2)

4 wall walks 12 burpee over the dumbbells *1 round each athlete Open 4 wall walks (scaled) 12 burpee over the dumbbells (step allowed)

Max synchro hang clean Every minute: 10 toes-to-bar Athlete A: 50/35kg barbell Athlete B: 22.5/15kg dual dumbbells Open Every minute: 6 toes-to-bar Athlete A: 50/35kg barbell Athlete B: 22.5/15kg dual dumbbells

150 wall ball shots 9/6kg Open 120 wall ball shots

3 rounds  15 synchro thrusters  25 chest-to-bar pull-ups Athlete A: 50/35kg barbell Athlete B: 22.5/15kg dual dumbbells Open 3 rounds  30 synchro 1-DB thrusters 22.5/15kg 30 pull-ups

300 double unders (150+150) 20 synchro rmu/bmu 10 snatches 100/70kg

(0 - 3 min) Max Hold  (3 - 4min) Rest (4 - 7min) Max Metres HSW  (7 - 8 min) Rest  (8- 10min) Max HSPU

(0 - 3 min) Max Handstand Marches (3 - 4min) Rest (4 - 7min) Max HSPU (7 - 8 min) Rest  (8- 10+min) Max HS Hold (on wall)

2min Max Calories Assault Bike

500 meter Ski Erg 500 meter Row 1,000 meter Bike Erg

1 RM Power Clean Rest 1 RM Back Squat

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 10 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row