WOD Explorer

2 rounds: M1 + F1 24 Cal Echo 20 Box Jump/ Step Over Sync. 16 Knees to Chest Sync. M2 + F2 24 Cal Echo 20 Box Jump/ Step Over Sync. 16 Knees to Chest Sync. All 4 Athletes 24 Dumbbell Hang Snatch Sync.

2 rounds: M1 + F1 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. M2 + F2 24 Cal Echo 20 Box Jump Over Sync. 16 Toes to Bar Sync. All 4 Athletes 32 Dumbbell Hang Snatch Sync.

Part A 6 min: M1 + M2 1RM Clean and Jerk Rest 1 min 6 min: F1 + F2 1RM Clean and Jerk Rest 3 min

Part A 6 min: M1 + M2 1RM Clean and Jerk Rest 1 min 6 min: F1 + F2 1RM Clean and Jerk Rest 3 min

Relay Athlete 1, then Athlete 2, then Athlete 3, then Athlete 4 90 Single Unders 20 Double Dumbbell Bench Press 16 Double Dumbbell Box Step Over Once all 4 athletes finish, repeat the full relay one more time.

Relay Athlete 1, then Athlete 2, then Athlete 3, then Athlete 4 60 Double Unders 20 Double Dumbbell Bench Press 16 Double Dumbbell Box Step Over Once all 4 athletes finish, repeat the full relay one more time.

Part A 32 Worm Deadlifts  Any 2 athletes working 16 Rope Climbs Any 1 athlete working

Part A 32 Worm Cleans Any 2 athletes working 16 Rope Climbs Any 1 athlete working

Part B 4 rounds: 30 Cal Ski 1 athlete working 10 Bar Muscle-Ups Any 2 athletes working 10 Thrusters All 4 athletes working 2 athletes with barbells 2 athletes with double dumbbells

Part B 4 rounds: 30 Cal Ski 1 athlete working 10 Bar Muscle-Ups Any 2 athletes working 10 Thrusters All 4 athletes working 2 athletes with barbells 2 athletes with double dumbbells

a) 100 pull ups  100 double db bench press 22,5/15 1min rest b) 3 rounds (8min) 6 sync db devils press 22,5/15 12m single arm sync db overhead lunges 22,5/15 24 box jump overs 60/50 *for part a) divide as needed

snatch 9 lifts 40sec on/20sec off RX Männer 60kg 65kg 70kg 75kg 80kg 85kg 90kg 95kg 100kg RX Frauen/INT Männer 40kg 45kg 50kg 55kg 60kg 65kg 70kg 75kg 80kg INT Frauen 25kg 30kg 35kg 40kg 42kg 45kg 47kg 50kg 52kg *tiebreak max overhead squats

60/52/45cal row 30 thruster 40/30  15 BMU 40/30/20cal row 20 thruster 50/35 10 BMU 20/17/15cal row 10 thruster 60/45 5 BMU 24m handstandwalk

Workout 2: Teams of 4: MMFM For Load: 0:00 - 7:00: Pair A (2 Athletes) Establish 1RM Clean. 7:00 - 14:00: Pair B (2 Athletes) Establish 3RM Front Squat (From Rack). Score: Total weight of all 4 athletes' successful lifts.

THE RACE 800m Run 50m Sled push  800m Run 1000m Ski Erg 800m Run 80m Burpee Broad Jump 800m Run 1000m Row Erg 800m Run 200m Farmers carry 800m Run 100 Lunges (in place) 800m 100 Wall balls

100 Cals Bike 2 laps  100 dumbbell snatch 12.5kg 2 laps 100 cals row 2 laps 100 box overs 2 laps 100 cals ski 2 laps 100 partner wall balls 6kg Earth Worm Carry  100 burpees over worm 100m Earth worm lunge Sprint to finish 

125 Cals Bike 2 laps  100 dumbbell snatch 20kg 2 laps 125 cals row 2 laps 100 box overs 2 laps 125 cals ski 2 laps 100 partner wall balls 9kg Earth Worm Carry  100 burpees over worm 100m Earth worm lunge Sprint to finish 

Accumulate as Many Calories on the SkiErg as Possible in 20 Minutes. Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00. *At 0:00 Athletes will perform 1 Shuttle Runs from the starting line to the red tape and back (15 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within 2 minutes, you are eliminated from the test at that point. Time Cap: 20 Minutes

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes Pro @22,5kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 200m Farmer Carry (2 Hommes Pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes Pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes Pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes Pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes Pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes Pro @6kg / 2 femmes Open @4kg) 

Points from ONLINE QUALIFICATION STAGE

6 Alternating sets of: 1' ON 30" OFF 8 Synchro hang squat clean  Max burpees over bar 8 Synchro burpees over bar Max hang squat clean Scaled 40/25 kg Advance 60/35 kg

10 intervals of 2 min of Rowing and Burpees over the rower Time cap: 20 min Score:  Reps completed before failing a 2-min interval The judge resets the rowing machine while the athlete is doing burpees. If the athlete fails to finish the reps within the 2 minutes, their workout ends.

10 intervals of 2 min of Rowing and Burpees over the rower Time cap: 20 min Score:  Reps completed before failing a 2-min interval The judge resets the rowing machine while the athlete is doing burpees. If the athlete fails to finish the reps within the 2 minutes, their workout ends.

10 intervals of 2 min of Rowing and Burpees over the rower Time cap: 20 min Score:  Reps completed before failing a 2-min interval The judge resets the rowing machine while the athlete is doing burpees. If the athlete fails to finish the reps within the 2 minutes, their workout ends.

10 intervals of 2 min of Rowing and Burpees over the rower Time cap: 20 min Score:  Reps completed before failing a 2-min interval The judge resets the rowing machine while the athlete is doing burpees. If the athlete fails to finish the reps within the 2 minutes, their workout ends.