WOD Explorer

2 Rounds of  18/15 cal echo bike 8 Burpee Box jump over

3 Rounds  10 TTB 12 Box Jump Over 24/20” 14 KB Swings 24/16kg

3 Rounds  8 TTB or 16 TTT 12 Box Jump Over 24/20” can step 14 KB Swings 16/12kg

3 Rounds  8 TTB or 16 TTT 12 Box Jump Over 20” can step 14 KB Swings 12kg

3 Rounds  8 TTB or 16 TTT 12 Box Jump Over 20” can step 14 GTOH wirh 5kg plate

For time  40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  40 cal skierg  40 chest to bar  40 burpee box jump over  30 bar muscle up  40 burpee box jump over  40 chest to bar  40 cal skierg  manman:50 cal  man-woman : 40 cal

For time  50 cal skierg  50 chest to bar  40 burpee box jump over  30/20 sync bar muscle up  40 burpee box jump over  50 chest to bar  50 cal skierg  man-man: 60 cal man-woman:50 cal

For time  50 cal skierg  40 burpee box jump over  30 pull up  40 burpee box jump over  30 pull up 50 cal skierg  man-man:50 cal man-woman: 40 cal

For time  50/40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 50/40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  50 cal skierg  40 Chest to bar pull ups 40 burpee box jump over  30 Bar Muscle Ups 40 burpee box jump over  40 Chest to bar pull ups 50 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  60/50 cal skierg  50 chest to bar  40 burpee box jump over  30/20 sync bar muscle up  40 burpee box jump over  50 chest to bar  60/50 cal skierg  man-man: 60 cal man-woman:50 cal

For time  30 cal skierg  60 one arm db thruster  80 box jump over  60 one arm db snatches   30 cal skierg  db: 12,5 kg 

For time  40 cal skierg  60 one arm db thruster  80 box jump over  60 one arm db snatch   40 cal skierg m:17,5 kg  w: 12,5 kg 

For time  50 cal skierg  40 chest to bar  30 burpee box jump overs  20 bar muscle up  30 burpee box jump overs  40 chest to bar 50 cal skierg 

For time  40 cal skierg  40 burpee box jump over  30 pull up  40 burpee box jump over  30 pull up 40 cal skierg  man-man:50 cal man-woman: 40 cal

For time  40 cal skierg  60 one arm db thruster  80 box jump over  60 one arm db snatch   40 cal skierg m:17,5 kg  w: 12,5 kg 

FOR TIME 20 wall ball shots 18 box jump overs 30 wall ball shots 18 box jump overs 40 wall ball shots 18 med ball step overs 66 wall ball shots 18 med ball step overs 40 wall ball shots 18 box jump overs 30 wall ball shots 18 box jump overs 20 wall ball shots Wall ball 9/6kg Box 60/50cm TIME CAP 12'

50 Box Jump Overs 40 GHD Sit-Ups 30 Deadlifts 20 Strict Handstand Push-Ups 10 Rope Climbs 20 Strict Handstand Push-Ups 30 Deadlifts 40 GHD Sit-Ups 50 Box Jump Overs Cross the start-finish line Box Jumps Over: 60 cm Deadlifts: 85 kg HSPU: with HSPU-pad

5 Rounds (IGYG): 20 Wall Balls 9/6 kg  10 Burpee Box Jumps Over 10 Jumping Squats Athlete 1 working Athlete 2 holding Wall-Sit  Change as you need

AMRAP TIME CAP 8:00 75 WORM SHOULDER TO SHOULDER 25 BOX JUMP OVER -- VOLTEAR CAJÓN 2 VECES – 25 HIGH BOX JUMP OVER MAX CALS ROW

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"

ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"

As many rounds and reps as possible in 20 minutes of:  15 box jump-overs  10 dumbbell snatches  5 hand-release push-ups   ♀ 35-lb (15-kg) dumbbell, 20-inch box  ♂ 50-lb (22.5-kg) dumbbell, 24-inch box 

As many rounds and reps as possible in 20 minutes of:  15 box jump-overs  10 dumbbell snatches  5 handstand push-ups   ♀ 35-lb (15-kg) dumbbell, 20-inch box  ♂ 50-lb (22.5-kg) dumbbell, 24-inch box 

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

Dieses Workout ist individuell zu absolvieren, der Captain rechnet die Scores zusammen (Calories+Calories, KG+KG) Calorien bei Q3 A eintragen und KG bei Q3 B.  Part A  3 sets (02 min on | 01 min off)    8 Deadlifts (70 | 50 kg)  12 Box Jump Overs (60 | 50 cm)  remaining Time max cal Air Bike Part B  7 minutes to find max weight of    2 Hang Power Snatches

RX 20 Min AMRAP 60 Wall Balls @9/6 kg to a 9 foot target 30 Synchro Burpee Box Jumps @ 20/24" 60 Toes to Bar Scaled 20 Min AMRAP 60 Wall Balls @4/6 kg to a 9 foot target 30 Synchro Burpee Box Step up @ 20/24" 60 Knees to Chest

For time 50-40-30-20-10 Sandbag Squats @40/30kg 15 Syn. Burpee Box Jumps WORKOUT FLOW: On 3..2..1..GO the team shares 50 reps of Sandbag Squats, then goes onto 15 syn. Burpee Box Jumps and so on. Synchro on the floor and on toop of the box.

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 22,5kg DB / 15kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.