WOD Explorer

400m Run - Synchro  160 m Farmer Carry @2x16 - SHUW | I Go U Go after 40m 400 m Run - Synchro 600 m Row - SHUW  400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @6 - SHUW | I Go U Go after 20m 200 m Run - Synchro

400m Run - Synchro  160 m Farmer Carry @2x24/16 - SHUW | I Go U Go after 40m 400 m Run - Synchro 700 m Row - SHUW  400 m Run - Synchro 40 m Burpee Broad Jump - SHUW | I Go U Go after 20m 400 m Run - Synchro 80 m OH Lunges @9/6 - SHUW | I Go U Go after 20m 200 m Run - Synchro

For Time Timecap: 22:00 RX Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 40/32kg to share partner hold husafell bag 59/37kg Intermediate Team: Complete 2 Sets of: 6 Rounds alternate between tasks A) 20/15 Cal Row B) 300-feet Husafell Bag Carry 59/37kg into 60 Dual KB Deadlifts 2x 32/24kg to share partner hold husafell bag 59/37kg Regular Teams: Complete 2 Sets of: 6 Rounds alternate between tasks A) 15/12 Cal Row B) 300-feet KB Farmer Carry 2x 24/16kg into 30 Sync. KB Goblet Squats 1x 24/16kg 300-feet Shuttle Run both Athletes

Event 1 - A 12 min AMRAP 200m ski erg 40 sync squats* 400m ski erg 30 sync squats* 600m ski erg 20 sync squats* 800m ski erg 10 sync squats* 1000m ski erg 10 sync squats* 800m ski erg 20 sync squats* 600m ski erg 30 sync squats* 400m ski erg 40 sync squats* 200m ski erg *Nivå 2 = En atlet med sandsäck Vikt: 20/10 kg. Nivå 1 = ingen sandsäck 2 min rest Event 1 - B 12 min AMRAP Buy in: 400m run to Vagnhallen 50 Single Arm DB push press 50 Sync sit ups 400m run Vikt: Nivå 1 - 1x15/10kg Nivå 2 - 1x22,5/15kg 2 min rest Event 1 - C 12 min AMRAP Yo go, I go (rounds): 10/8 cal Echo bike 2 lanes farmers walk 10/8 cal row Vikt: Nivå 1 - KB 2x16/2x12 kg Nivå 2 - KB 2x24/2x16 kg

This is a Sprint! 10/7 Ski Erg 20 Kettlebell Deadlifts 2x 24/16kg  100m Farmers Carry 2x 24/16kg  For Time Time Cap: 5 Minuten Tiebreak: Zeit nach den 20 Deadlifts

1000m Run 1000m Ski Erg 1000m Run 50m Sled Push 152kg/102kg 1000m Run 50m Sled Pull 103kg/78kg 1000m Run 80m Burpee Broad Jumps 1000m Run 1000m Rowing 1000m Run 200m Farmers Carry 2x24kg/2x16kg 1000m Run 100m Sandbag Lunges 20kg/10kg 1000m Run 100 Wall Balls 6kg/4kg Score: Time or Reps

/30 WB 150m Farmers carry 60 WB 40 cal SkiErg 60 WB 150m Farmers carry 30 WB 10 lanes burpee broad jumps Weights: M/M: WB 9 kg, DB 2 x 22,5 kg M/W: WB 6 kg, DB 2 x 17,5 kg W/W: WB 6 kg, DB 2 x 15 kg

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg/102kg 500m Run 25m Sled Pull 103kg/78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg/2x16kg 500m Run 50m Sandbag Lunges 20kg/10kg 500m Run 50 Wall Balls 6kg/4kg Score: Time or Reps

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

32 m Farmercarry 6 round 10 squat  10 T2B 32 m Farmercarry

0:00 - 2:00 max Cal Ski Erg _30s Pause_ 2:30 - 4:30 max Tire Flips _ 30s Pause_ 5:00 - 7:00 max Meter KB Farmers Carry (switch after 2 lengths) Tire: 98/150kg KB: 2x24kg/ 2x32kg

0:00 - 2:00 max Cal Ski Erg _30s Pause_ 2:30 - 4:30 max Tire Flips _ 30s Pause_ 5:00 - 7:00 max Meter KB Farmers Carry (switch after 2 lengths) Tire: 98/150kg KB: 2x18kg/ 2x24kg

EVENT 1 - FARMER RUN FOR TIME: 400 RUN 400 FARMER CARRY 400 RUN Weight: 24/16kg

Endurance (Test 1) For time (Time Cap 15 min) 5 varv 10 cal Ski 100 m Run 10 Abmat Sit-up Skill (Test 2) For time (Time Cap 5 min) 10 Double Under 5 Leg Raise 20 Double Under 5 Toes to Bar 30 Double Under 5 Pull-Up Strengh (Test 3) For time (Time Cap 2 min ) Max Distance Farmers Walk 2x15 kg

For Time: 3 varv 24 Toes to Bar 18/14 cal AirBike 4 Devil´s Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* 12 Dumbbell Bench Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* *Farmers Carry

For Time: 30m Double Db. Front Rack Walking Lunges (10) 20 Box Step up Overs 20 Deadlift (50) 25 Cal. Row 20 Deadlift (50) 20 Box Step up Overs 30m Double Db. Farmers Walking Lunges (10) TC: 15

For Time: 30m Double Db. Front Rack Walking Lunges (15) 25 Box Jump Overs 20 Deadlift (70) 30 Cal. Row 20 Deadlift (70) 25 Box Jump Overs 30m Double Db. Farmers Walking Lunges (15) TC: 15

Arena: Sand Pit Arena   All athletes start in the holding area YGIG in Teams of 2 - Male and Female Pair: Part 1: 20 Syncro Axle Bar Front Squats   10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 2: 30 Syncro Axle Bar Front Lunges  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 3: 20 Syncro Axle Bar Front Squats  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Everyday Variation:   Axle Bar 1 @ 27kg  Axle Bar 2 @ 17kg    Handle bar weight + 10kg each side DBalls - 20kg Rules:   All athletes start in the holding area  On go Athlete A and B get to the Axel bars, while C and D wait in the holding area Once completing Part 1, Athlete A and B, run and tag athletes C & D to complete each part Both pairs have to complete each part Athletes always front facing on the axel bars - The lead athlete cannot see the athlete behind  2 Axle Bar weights - male and female   If the weight of the farmer carry is dropped, both athletes need to go back to start line Time Cap: 15 minutes  Score: Time of completion. If time cap is reached, score is total reps completed Movement Standards:   Front Squat  - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. Athletes must perform a full squat with the hip crease passing below the knee.  The repetition counts when the athlete returns to full standing extension with the barbell under control in the front rack position.  Front Lunge - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. The rear knee must clearly touch the ground on each step.  The athletes must stand up fully between steps, with hips and knees extended before taking the next lunge. Synchro is achieved when all athletes’ are fully stood up at the top. The front rack position must be maintained.  Handle Shuttle runs - one handle in each arm D-Ball Shuttle runs -  to be held in any position as long as it is off the ground

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs:  Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

For time: 30 Deadlifts (1 bar; synchro) 150 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 90 kg 20 (5m+5m) Farmers carry DB 30 kg Time cap - 10 min.

For time: 30 Deadlifts (1 bar; synchro) 95 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 45 kg 20 (5m+5m) Farmers carry DB 22,5 kg Time cap - 10 min.

For time: 30 Deadlifts (1 bar; synchro) 120 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 70 kg 20 (5m+5m) Farmers carry DB 30/22,5 kg Time cap - 10 min.

For time: 30 Deadlifts (1 bar; synchro) 100/65 kg 20 (7.5m+7,5m) Shuttle runs 30 FSQ (1 bar; synchro) 50/35 kg 20 (5m+5m) Farmers carry DB 22,5/15 kg Time cap - 10 min.

4 laps Run (any) 2 laps Med Ball Carry @9KG  (A+B)** 4 laps Run (any) 2 laps 1 x KB  Carry @16kg  (C+D)** 4 laps Run (any) 2 laps OH 1  x plate carry @10kg (A+C)** 4 laps Run (any) 2 laps 2 x DB Farmers Carry  @15kg (B+D)** T.C: 25mins  Athletes A,B,C and D need to be pre-determined ** Athletes go through the 2 laps together and share the “carry” as desired. The changeover of the object needs to be made from the ground.   TIE BREAK : EACH COMPLETED LAP COUNTS AS A REP

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg