WOD Explorer

9 – 15 – 21 DB Thrusters Pull Ups  Double Unders * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document

OPEN DIVISION For time: 15 Sync Thrusters 30 HSPU  15 Sync Thrusters 10 Rope climbs 15 Sync Thrusters 20 Strict HSPU  15 Sync Thrusters 5 Legless Rope climbs 15 Sync Thrusters SCALED DIVISION For time: 15 Sync single arm DB thrusters 30 HSPU to a riser 15 Sync single arm DB thrusters 10 Rope climbs 15 Sync single arm DB thrusters 20 HSPU to a riser  15 Sync single arm DB thrusters 5 Rope climbs 15 Sync single arm DB thrusters  

For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike 

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike

 FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN