WOD Explorer

AMRAP 10min: 3 Wall walks to plates 4 Shuttle Run (2x7.5m) 15m Front rack Walking lunge (2x15/10kg) 6 Wall walks to plates 4 Shuttle Run 15m Front rack Walking lunge (2x15/10kg) 9/6 Kipping Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x15/10kg) 12/9 Kipping Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x15/10kg) 15/12 Kipping Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x15/10kg) ...

1km Run SkiErg: 1000-meter 1km Run  Sled Push: 50-meter 1km Run Sled Pull: 50-meter 1km Run Burpee Broad Jumps: 80 meters 1km Run Rowing: 1000-meter 1km Run Farmers Carry: 200-meter 1km Run Sandbag Lunges: 100 meters 1km Run Wall Balls: 100 (or half for half sim)

Elite, Masters M35+ 50 Toes To Bar* (tie break) 35 Double Hang Dumbbell Snatches @ 22.5kg* 20m Overhead Walking Lunge @ 2x22.5kg* TC: 6:00 mins

Elite F 50 Toes To Bar* (tie break) 35 Double Hang Dumbbell Snatches @ 15kg* 20m Overhead Walking Lunge @ 2x15kg* TC: 6:00 mins

Advanced M ,Masters M40+ 40 Toes To Bar* (tie break) 30 Double Hang Dumbbell Snatches @ 22.5kg 20m Overhead Walking Lunge @ 2x22.5kg TC: 6:00 mins

Advanced F , Masters F35+ 40 Toes To Bar* (tie break) 30 Double Hang Dumbbell Snatches @ 2 x 15kg 20m Overhead Walking Lunge @ 2x15kg TC: 6:00 mins

Scaled M 60 Knee Raises* (tie break) 40 Double Hang Dumbbell Snatches @ 15kg 20m Walking Lunge @ 2x15kg TC: 6:00 mins

Scaled F 60 Knee Raises* (tie break) 40 Double Hang Dumbbell Snatches @ 10kg 20m Walking Lunge @ 2x10kg TC: 6:00 mins

Team 60 Toes To Bars* (tie break) (2 Partners Synchro) * Non Working Partner is holding DeadHang on the 2xDumbbells @ 22.5kg 40 Dumbbell Hang Snatch 20/20 ( 3 Athletes Synchro )   20m Dumbbell Overhead Walking Lunge  ( one behind the other Synchro) TC: 6:00 mins

FOR TIME 16 Shoulder to Overhead 16 m SA OH Walking Lunges (8m L + 8m R) 6 Rope Climbs 16 m SA OH Walking Lunges (8m L + 8m R) 16 Shoulder to Overhead (TC 5 Min) Score = Time at the finish line BB - 70 Kg DB - 25 Kg Rope Climb - 4 Legless + 2 Regular

Scaled: 1-2-3-4-5-6-7-8-9-10-... kipping HSPU 2-4-6-8-10-12-14-16-18-20-... alternating Reverse Lunge Steps @2x15/22,5kg in Farmers Hold Ablauf: -Start hinter der Startlinie -1 kipping HSPU -> 2 Reverse Lunge Steps -> 2 kipping HSPU -> 4 Reverse Lunge Steps -> 3 kipping HSPU -> 6 Reverse Lunge Steps -> 4/8-> 5/10 -> 6/12 -… -kipping HSPU - Start & Ende der Wiederholung: komplett gestreckt, mit beiden Füßen an der Holzwand (nicht außerhalb) -alternating Reverse Lunge Steps - Start & Ende der Wiederholung jeweils komplett gestreckt (stehend). Gestiegen wird immer nach hinten. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/