WOD Explorer

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

3 rounds for time: 15 GHD sit up 12 kcal Echo bike 9 devil press 2x15kg

FOR TIME 50 WB 9/6 kg 50 GHD sit ups 50/40 cal row TC: 20 min

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

Event 4 3 x 90 sec on / 1 min rest Station 1 A: GHD Sit-ups B: Push-ups to abmat 60s rest Station 2 A: Half Wall Walks B: Single Under Crossovers 60s rest Station 3 A: Log press (32,5/23 kg) B: D-Ball to plattform (40/30 kg)

15 GHD Sit-Ups 5 Sandbag Ground To Shoulder [70 kg] 30 GHD Sit-Ups 10 Sandbag Ground To Shoulder [70 kg] 45 GHD Sit-Ups 15 Sandbag Ground To Shoulder [70 kg] Then Cross The Finish Line

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

FOR TIME 8 ROUNDS (Switch After Each Round) PARTNER 1 20 DB Alt Snatches 15 GHD Sit-Ups with a Wall Ball PARTNER 2 Holding Sandbag PAIR M-M 1st MALE: 20kg / 10kg / 50kg 2nd MALE: 15kg / 9kg / 50kg PAIR M-W MALE: 35kg / 9kg / 50kg FEMALE: 10kg / 6kg / 35kg

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 For time  Time cap 18 Mins 10 Strict Handstand Push Ups  20 GHD Sit Up 10 DB Devils Press 20/15 Calorie Ski  ------------------------- Dumbbell  M - 2 x 22.5kg / F - 2 x 15kg

5 Rounds For time  Time cap 18 Mins 10 Strict Handstand Push Ups  20 GHD Sit Up 10 DB Devils Press 20/15 Calorie Ski  ------------------------- Dumbbell  M - 2 x 22.5kg / F - 2 x 15kg