WOD Explorer

For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min

2 minute windows 10 Cal row 8 Burpees Max Number of Box Overs ( 20 inch. box over any way ) x 2 rounds (each athlete must complete 1 round each) 10 Cal row 8 Burpees Max Number of deadlifts (50kg) x 2 rounds (each athlete must complete 1 round each)

WOD 1 10 DOUBLE DUMBBELL STEP OVER THE BOX 10 DOUBLE DUMBBELL HANG CLEAN (DUMBBELL: 22.5/15 kg for all the divisions) ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 2 0 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL weight: 50/25 KG; 60/35 KG; 70/35 KG; 80/45 KG; 90/45 KG; 100/55 KG …. ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 3 30 BURPEES OVER THE BARBELL 30 TOES TO BAR ATTENZIONE: PARTENZA DA SOTTO LA SBARRA (IN CASO OPPOSTO 1 NO REP) ATTENZIONE: COLLOCA IL BILANCIERE A DUE METRI DALLA SBARRA

Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB Partner 2 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB

THE GRID 8min on/2min off x6  Score = total reps across all blocks 12 Shuttle runs completed as: 4x Athlete 1  4x Athlete 2 4x Athlete 1+2 BLOCK 1 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Row BLOCK 2 12 Shuttle Runs 12 Sync Burpees Over Grid MAX DDB Box Overs Open 15/10 Pro 22.5/15 BLOCK 3 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Sandbag Rear Lunges Open 30/20 Pro 50/40 BLOCK 4 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Bike BLOCK 5 12 Shuttle Runs 12 Sync Burpees Over Grid MAX OVO-Bell Thruster Open 20/15 Pro 25/20 BLOCK 6 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Ski

For Time Under Fire 15-12-9 Lateral Burpees Over the Bar Snatch 60/40kg Lift In the Remaining Time: 1RM Snatch ♂ 20kg / ♀ 15kg Barbell Time Cap: 10 Minutes Score: a. Time to finish first part / total reps at the cap b. Max snatch lifted Tie-Breaker : Time to finish the second set (12 reps) in the first part

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

3:30min ON/30sec OFF 2x: 18 Shuttle Runs shared (7.5m) 15 synchronized line-facing burpees  max reps Wall Ball Shots shared 2x: 15 synchronized line-facing burpees 21 Wall Ball Shots max Shuttle Runs 2x: 21 Wall Ball Shots 18 Shuttle Runs max synchronized line-facing burpees **Advanced: 12/9kg Wall Ball Scaled: 9/6kg Wall Ball

AMRAP 8' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees MEN RX: 10kg MASTERS 35+: 10kg MASTERS 40+: 10kg ADVANCED: 10kg SCALED: 10kg WOMEN OPEN: 6kg

AMRAP 9' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees (Relay style - F, M1, M2) TEAM FEMALE: 6kg 1st MALE: 10kg 2nd MALE: 10kg

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps

500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps

SWEAT THERAPY  All Division TC: 22 min    4000m Bike Erg (share)  30x burpees over lines synchro 2000m Row Erg (Share)  10x Sh. Run Synchro (1x Sh. run = 2x 9m ) 

3 Rounds for time: 20 Burpee Box Jumps (20“) 15-10-5 Sync. Overhead Squats (Both facing audience) 15-20-25 Sync. Toes to Bar Male Barbells: 50/60/70Kg Female Barbells: 35/40/45Kg Scoring: Time Time Cap: 13 Min.

2 rounds of: 21 kcal row 15 wallball 9kg 9 burpee over rower

4' AMRAP 28 double unders 7 thruster 40kg 7 bar facing burpee

3 Rounds for time: 800m Run together 6 Lanes Sled Drag (jedes Team Mitglied muss eine Bahn vollständig ziehen) 15/10 Synchro Burpee over Line (3 Athletes) Open: M: 80 kg W 50kg Rookie: M 60kg W: 40 kg; 10 Burpees over line

4 ROunds 15/12 Cal Ski 15 Line FAcing Burpee

For time (12min Cap) 5 Rounds for time: 12 Synchro DB / KB Snatches 12 Synchro Overhead Lunges 10 Burpee Box Jumps M/M: DB Weight: 20 KB Weight: 16 F/F: DB Weight: 15 KB Weight: 12 M/F: DB Weight: 15 KB Weight: 16

Amrap 15’ : 15/12 Cal. Bike 200m Course Run 9 Burpees Over Log

AMRAP 15 minutes – Teams of 4 (2 males + 2 females) Teams work in pairs, simultaneously, on different tasks : Pair 1: Accumulates calories on the Assault Bike, switching as desired. Pair 2: Each athlete completes one 200m Slalom Run (one per athlete). After both finish their runs, they complete 14 Burpees Over Log 7 Reps each. Once done, the two pairs switch roles. Goal: maximize total bike calories and completed pairs rounds.

A: F.T. T.C. 5 min. 800m/600m Row B: F.T. T.C. 6 min. 21-15-9 BJO 60/50 2xKB Deadlift 24/16 C: F.T. T.C. 2 min. 15 Burpee over the rower

A: F.T. T.C. 7 min. 1200m Row -- Squat hold B: F.T. T.C. 8 min. 30-20-10 BJO 60/50 Sync 2xKB Deadlift 24/16 C: F.T. T.C. 4 min. 25 Burpee over the rower --KB OH hold

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

For Time: 4-8-12-16-20 Deadlifts 20-16-12-8-4 Burpee Box Jumps TimeCap: 20:00 *For all weights & standards please read the movement standards carefully!

AMRAP 13min: 4 Rope Climb 12 Burpee box jump over 75/60cm 12 Two person Deadlift 140kg One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in AMRAP. Score B is time of completeing 200 calories on rower

For Time: 50 wall ball 15 burpee box step up 8 m overhead lunge 15 clean 8 m overhead lunge 10 burpee box jump 8 m overhead lunge 10 shoulder to overhead 8 m overhead lunge 5 burpee box jump over 8 m overhead lunge 5 clean&jerk Time Cap:12 min

AMRAP 12: 3,6,9,12 etc.. Worm Squat Worm Push Press Burpee Over Worm *20 Team Skips Between Sets