WOD Explorer

FOR TIME 40 Deadlifts Shuttle Run (2×25m) 30 Back Squats Shuttle Run (2×25m) 20 Front Squats Shuttle Run (2×25m) 10 Thrusters MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg  MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

Every 7:30 for 4 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Round 4: 20/12 Calorie Ski Erg 800 meter Run 20/12 Calorie Row Time Cap: 30 Minutes

Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight Elite 60kg/40kg SPORT/45+ 40kg/25kg

AMRAP x 02:00 2 SHUTTLE RUN* 3 DB DEVIL PRESS  6 BOX STEP OVER 5 PULL UP *10M = 1 REP (5M IDA + 5M VUELTA)

400m paddle (all members) 2400m run (members A&B) 400m paddle (all members) 2400m run (members C&D) Athletes are using big SUP boards with oars, where all 4 members are on.  All members have to wear life-jackets during SUP ride. There is local life-guards on the beach as well. During the run life-jacket can be removed.  Teams may choose who 2+2 athletes are running together but all athletes have to do the run.

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

Intermediate 4 Rounds for Time 400M RUN 6 (15ft) ROPE CLIMBS (SPLIT) 30 SYNCHRO WALL BALLS (2 Athletes) m: 9kg f: 6 kg *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Scaled 4 Rounds For Time 200M RUN 24 PULL TO STAND (SPLIT) 30 SYNCHRO WALL BALLS (2 Athletes) m: 6kg f: 4 kg *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Teens 4 Rounds For Time 200M RUN 24 PULL TO STAND (SPLIT) 20 SYNCHRO WALL BALLS (2 Athletes) B: 3kg G: 3 kg *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME

400m Run - Synchro  160 m Farmer Carry @2x24 - SHUW | I Go U Go after 40m 400 m Run - Synchro 800 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 - SHUW | I Go U Go after 20m 200 m Run - Synchro

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

PART A, For Time Timecap 7:00 RX Individuals: 60 Crossover-Single Unders 3x 7,5m Handstand Walk 9 Shoulder-to-Overhead 90/60kg 12x 7.5 meters Shuttle Run 9 Shoulder-to-Overhead 90/60kg 3x 7,5m Handstand Walk 60 Crossover-Single Unders Masters Individuals: 60 Crossover-Single Unders 3x 5m Handstand Walk 9 Shoulder-to-Overhead 80/55kg 12x 7.5 meters Shuttle Run 9 Shoulder-to-Overhead 80/55kg 3x 5m Handstand Walk 60 Crossover-Single Unders PART B, For Load Timecap 5:00 Max Weight 1 Shoulder to Overhead Note: All Shoulder-to-Overhead reps are performed from the rack

For Time Timecap: 10:00 RX Teams: 15/12 Rope Climbs  first 5/4 are legless 100 Wall Balls 9/6kg  75/60-m Handstand Walk 7.5m Segments non working athlete waits on starting mat Intermediate Team: 8 Rounds I go you go 1 Rope Climb  12 Wall Balls 9/6kg  1 Lane Handstand Walk 2.5m Regular Teams: 8 Rounds I go you go 1 Rope Climb 3.5m 12 Wall Balls 6/4kg  3x 7.5m Shuttle Run

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

In the Park 2 min - AMRAP: 150-200 m - Suicide Sprint Uphill Max rep - Wall Ball Shots  2 minutes rest! RX:  Women - WB 6 kg; Men - WB 9 kg Intermediate:  Women - WB 6 kg; Men - WB 9 kg Beginners:  Women - WB 6 kg; Men - WB 9 kg

In the Park  For time - Time cap: 14 min 30 rep - OA Devils Press Alternating Hands 1200 m - Run in the Park 30 rep - OA Devils Press Alternating Hands RX:  Women - DB 22.5 kg; Men - DB 30 kg Intermediate:  Women - DB 15 kg; Men - DB 22.5 kg Beginners:  Women - DB 10 kg; Men - DB 15 kg

Winter Pairs Throwdown Final 25.5 5 Rounds of: 20 Sync KB Swings 16/24kg 20 Sync Plate GTOH 15/20kg 25m Shuttle Run between each movement

2 Score Workout / running clock Part A) for time: 1000m row (split as you like) time cap: 5 min -1min rest- Part B) (start @ 6:00) for time: 100 wall balls (split as you like) 300 single under (split as you like) 20 synchro burpee box step ups time cap: 10 min men: 24 inch box, 6 kg WB, 3m target women: 20 inch box, 4 kg WB, 2,70m target

Athletes will receive two scores.   One for Part A (reps) and one for Part B (weight in Kg) Parts A+B should be performed on a continually running clock of 15 minutes.   Part B should start immediately following completion of Part A at 9 minutes. Part A: AMRAP in 9 minutes Bar Weight:  Elite 60/40kg.   Advanced 50/35kg.  Master 35+ 60/35kg.   Master 40+ & 45+ 50kg,  Teens: 40/25kg 10 shoulders to overhead  20 bar-facing burpees over  30 toes to bar  20 shoulders to overhead  20 bar-facing burpees over  20 chest to bar pull-ups  30 shoulders to overhead  20 bar-facing burpees over  10 bar muscle-ups Straight into:   Part B: 1 rep max lift, 6-minute time cap 6 Minutes to find  1 RM - Hang Squat Clean Athletes start standing under the pull-up bar.  Last lift in Part B must be completed before the timecap.

1200m Run 25 Sandbag Squats 600m SUP 25 Sandbag Squats 1200m Run All men: 25kg All women: 12.5kg Running is marked on scorecard every 400m Sandbag on one shoulder during the squats SUP arms only

RX (16-44) 60 Toes to Bar                    40 alt. Pistols 20x 5m Shuttle Run ____________ RX (45+) 40 alt. Toes to Bar 40 "Rack supported" Pistols 20x 5m Shuttle Run ____________ SCALED (16-44) 40 Toes above Hips         60 alt. Reverse Lunges 20x 5m Shuttle Run ____________ SCALED (45+) 40 Knees above Hips 60 alt. Reverse Lunges      20x 5m Shuttle Run

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

400 m team run – all 3 together 90 db hang snatches 22,5/15 kg YGIG 30 line-facing burpees 2p-synchro 800 m team run – all 3 together 90 db hang snatches 22,5/15 kg YGIG 30 line-facing burpees 2p-synchro 1200 m team run – all 3 together 90 db hang snatches 22,5/15 kg YGIG 30 line-facing burpees 2p-synchro In the remaining time max distance team run – all 3 together

2 ROUNDS FOR TIME 60 Double Unders 600 Row 600 Meters Run

2 ROUNDS FOR TIME 75 Double Unders 750 Meters Row 750 Meters Run

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)