WOD Explorer

FOR TIME 24/16 Cal Echo Bike 30 Wall Balls (9kg/6kg) 10 Power Cleans (50kg/35kg) 25 Box Jump Overs 8 Shoulder to Overhead (50kg/35kg) 20 Toes To Bar 6 Clean and Jerk (50kg/35kg) 3 Rope Climbs

FOR TIME 9 Shuttle Run (10m + 10m) 30 Wall Balls (6kg/4kg) 10 Power Cleans (35kg/20kg) 25 Box Jump Overs 8 Shoulder to Overhead (35kg/20kg) 15 Toes To Bar 6 Clean and Jerk (35kg/20kg) 3 Rope Climbs (3.5m)

m/f pairs YGIG – each pair completes each round INT   R1 – 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro HSPU R2 -  12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro TTB R3 - 12/10 Cal Row 8 Synchro Hang Snatch 60/42.5kg 15 Synchro CTB Remaining time max synchro BMU – any 2 athletes working Mixed R1 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12 HSPU shared –(1 ab mat) R2 -  10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  TTB shared R3 – 10/8 Cal Row 8 synchro hang cleans 42.5/30kg 12  Pull Ups shared Remaining time max rope climbs 12ft – any athlete working

For full Medley flow and scoing please click here   0-5 Strength - Mountain For Max Volume - 5 Minute Time Cap Every 30s x 3 1 Bench Press Rest 2 Minutes Every 30s x 3 1 Hang Squat Clean 5-10 Rest 10-21 Skill - Raven AMRAP Eliminator - 11 Minute Time Cap 2:00 AMRAP: 50 Double Unders Max Distance HSW Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 75 Double Unders Max Bar Muscle Ups Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 100 Double Unders Max Handstand Pirouettes Rest 1 Minute* *If all double unders are not complete you are eliminated 2:00 AMRAP: 125 Double Unders Max Bar Muscle Ups 21-30 Rest 30 - 39 Bodyweight - Shadow AMRAP - 9 Minutes 5/4 Rope Climbs (15ft) 25 Burpee Box Jump Overs @ 24/20" 39 - 50 Rest 50 - 68 Mixed - Winterfell For Time - 18 minute Time Cap 3 Rounds for Time: 50 Wallballs @ 9/6kg 30 Cal Ski 10 Power Snatch @ 6040kg

WOD 4 12´ Amrap 2 rope climb 16 double dumbbell step up over 60/50cm 8 sandbag/slamball clean 16 parallel facing burpees Elite Leglees rope climb Elite/Rx/Intermedio/Master 35/40/45 Double dumbbells 22,5/15kg Sandbag - slamball 68/40kg Escalados/Master 50/55/60 Double dumbbells 15/10 Slamball 50/30kg

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

WOD 4 14´ AMRAP TEAMS INTERMEDIATE 4 rope climb (obligatorio 1 cada atleta) 16 worm squats synchro 16 worm clean synchro 16 burpees over the worm synchro 14´AMRAP TEAMS SCALED 4 rope climb (obligatorio 1 cada atleta) 12 worm squats synchro 12 worm clean synchro 12 burpees over the worm synchro 3,2,1 GO, todo el equipo levanta el worm a los hombros. 3 aguantan el worm mientras 1 a 1 se van rotando en el worm y subiendo la cuerda. 3, 2, 1 GO, the whole team lifts the worm onto their shoulders. 3 hold the worm while 1 by 1 they rotate on the worm and climb the rope.

5 Rounds For Time: 1 Legless Rope Climb 24 Calories Air Bike 1 Legless Rope Climb 18 Ballistic Block Squats Then Cross The Finish Line

6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating  20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

2 rounds: 10 Box jump over 75/60cm 50 Synchro Deadlift 70/47.5kg 10 Box jump over 75/60cm 30 Synchro Shoulder to overhead 70/47.5kg 10 Box jump over 75/60cm 10 Rope climbs to 3.5m 10 Box jump over 75/60cm Deadlifts and Shoulder to overhead are 2 athlete synchronization

FORGED BY METAL ART / TEST: MIXED EM   PART A FOR TIME: 15 Cal Assault bike 12 Clean and jerks @80kg. 9 Ring complex: 2 Toes-trough-rings + 1 Ring muscle-up 6 Snatches @80kg. 3 Legless rope climbs Time cap: 6 min. REST 3' PART B THEN FROM 9' to 15' 2 - 4 - 6 - 8 - 10 Pull-overs 5 - 10 - 15 - 20 - 25 Double Under Crossovers PART A - score is time PART B - score is time PART A Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат.  Почивка 3 минути между PART A и PART B. PART B Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат. 

For time 2 Rope Climb 16 Worm Deadlift 2 Rope Climb 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb ATHLETE A 64 Single Unders ATHLETE B 64 Single Unders 32 Burpees Lateral Over the Worm 16 Worm Deadlift 2 Rope Climb time cap 15' VARIATIONS Experience - Master +90 2 Rope Climb Worm Deadlift Single Unders

4 RFT 12 CAL SKİ 16 BOX JUMP OVER 5 DEADLIFT HEAVY  (55KG) 4-3-2-1 ROPE CLIMB (HALF)

4 Rounds for time (cap: 7') 10 Burpee Box Jump over @70/60cm 3 Rope Climbs

AMRAP 18'    4 Rft       2 Personen on/ 2 Personen off          10 2P. sync. T2B          15 2P. sync WB          5 Rope Climbs          10 2P. sync BBJO          10 2P. sync DL    AMRAP       Max. Reps 2P. sync alt. DB Sn *2 Runden pro Team

AMRAP 1:30 x 4 Every round starts with: 2 rope climbs 4.6m Then max reps: 1 round: Wallball 13kg 2 round: Ski erg 3 round: DB snatch 22.5kg 4 round: Echo bike Rest 30sek after each round

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

For Time: 50 Double Under 2/2-4/4-6/6-8/8-10/10-12/12 Pistol* 1-2-3-4-5-6 Rope Climb 4 m *Atleten utför alla repetitioner på ett ben innan man byter ben

For time: 3/2 Rope climb from seated 15 Power clean to Overhead 80/55kg 3/2 Rope climb from seated 15 Shoulder to overhead 80/55kg 3/2 Rope climb from seated 15 Power clean 80/55kg 3/2 Rope climb from seated

For time: 2/3 Rope climb 15 Power clean to Overhead 65/45kg 2/3 Rope climb  15 Shoulder to overhead 65/45kg 2/3 Rope climb  15 Power clean 65/45kg 2/3 Rope climb  Rope climbs:  Men: 2 Rope climbs from seated Women: 3 Regular rope climb

For time: 3/2 Rope climb 15 Power clean to Overhead 50/35kg 3/2 Rope climb 15 Shoulder to overhead 50/35kg 3/2 Rope climb 15 Power clean 50/35kg 3/2 Rope climb

Modus : Split as needed  Gewichte: Male: 90kg Female: 60kg Workout : 16´ E4MOM   Ablauf : 3 rounds: 1000m Bike 12 TTB 6 Deadlift (90/60kg) 3 Rope Climbs Into 1 round: max effort bikeerg → final round: max. meters bike  → Elimination: you have to be on the bike at the 4 min marks! Score : max. Meter

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

Amrap in 3 min of: 7/5 Rope climb Max Cal Bike 2 min rest For Time: 36 Alt Reverse Lunges 8/6 C2b Pull ups 6 Snatches (35/25) 6m Handstand walk (3m x 2) 5 min time cap

Amrap in 3 min of: 8/6 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (50/35) 12m Handstand walk (3m x 4) 5 min time cap

Amrap in 3 min of: 9/7 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (60/40) 12m Handstand walk (3m x4) 5 min time cap

400m  Run 9          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 7          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 5          Front Squats 15 kg 1          Rope Climb 3 m

80 Double Unders 3 legless Rope Climbs 10 Thrusters (60kg/45kg) 80 Double Unders 20 Chest2Bar Pull Ups 10 Thrusters 80 Double Unders 10 Bar Muscle Ups 10 Thrusters Masters 45+: Rope Climb + 50kg/35kg Masters 55+: Rope Climb + 40kg

120 Double Unders 3 legless Rope Climbs 10 sync Thrusters (60kg/45kg) 120 Double Unders 20 Chest2Bar Pull Ups 10 sync Thrusters 120 Double Unders 10 Bar Muscle Ups 10 sync Thrusters Intermediate: Rope Climbs