WOD Explorer

Event 5a Sprint TC: 8 „Bears & Farmers“  4 ROUNDS OF: IGYG 20m Sandbag-Bearhug-Carry  20m Dual-DB-Farmers-Carry  40m Shuttlerun (Down & Back) 20m Dual-DB-Farmers-Carry  20m Sandbag-Bearhug-Carry  20m = 1Lane RX: SB: 70/55; DB: 2x30/22,5

RM LADDER 00:20 ON 00:10 OFF 1 SANDBAG CLEAN -- ELIMINATORIO, SI NO COMPLETA PESO NO AVANZA --

For time 50-40-30-20-10 Sandbag Squats @40/30kg 15 Syn. Burpee Box Jumps WORKOUT FLOW: On 3..2..1..GO the team shares 50 reps of Sandbag Squats, then goes onto 15 syn. Burpee Box Jumps and so on. Synchro on the floor and on toop of the box.

For time 120 Double Unders 3 x 10m DDB/SB Walking Lunges each Dumbbells: 22.5/15kg Sandbag: 40/30kg WORKOUT FLOW: On 3..2..1..GO the team starts their 120 shared reps of Double Unders. Then Athlet A starts their first lane of Lunges. After completing the first lane, Athlete B needs to complete their first 10m lane. Then Athlet A goes for their second lane, and so on. The lunges need to be unbroken in 5m segments. The workout ends when both athletes crossed the 10m lane for the third time.

3 Rounds 12 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 12 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 6 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 9 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 6 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

60 Sandbag Squats Ring Hold 60 Toes-to-Rings* Sandbag hold 60 Sandbag ground to shoulder

60 Sandbag Squats Ring Hold 50 Toes-to-Rings* Sandbag hold 60 Sandbag ground to shoulder

60 Sandbag Squats Ring Hold 40 Toes-to-Rings* Sandbag hold 60 Sandbag ground to shoulder

3 Rounds 9 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 9 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats   20m HS Walk - 2:00 min Transition -    Event 3B 4 min cap  3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over  ------------------------- Barbell  M - 100/F - 70kg Box  M - 30" / F - 24"  Sandbag M - 200lb / F - 150lb

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats   20m HS Walk - 2:00 min Transition -    Event 3B 4 min cap  3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over  ------------------------- Barbell  M - 100/F - 70kg Box  M - 30" / F - 24"  Sandbag M - 200lb / F - 150lb

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats  5 Wall Walks  - 2:00 min Transition -  Event 3B 4 min cap 3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over   ------------------------- Barbell  M - 80/F - 50kg Box  M - 30" / F - 24"  Sandbag M - 150lb / F - 100lb

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats  5 Wall Walks  - 2:00 min Transition -  Event 3B 4 min cap 3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over   ------------------------- Barbell  M - 80/F - 50kg Box  M - 30" / F - 24"  Sandbag M - 150lb / F - 100lb

Event 3A 6 min cap For Time  45 Partner DeadLift  15 Wall Walks  - 2:00 min Transition -  Event 3B 4 min cap 3 Rounds For Time* *completed as 1 round per person 20m Sandbag Carry  12 Burpee Get Over  ------------------------- Barbell  - 175kg Box  - 30" Sandbag - 150lb

For Time (TC 16min):  12-10-8-6-4-2 reps of: Backsquats (100kg/70kg) Wallwalks Sandbag to Shoulder (60kg/40kg) Plot Twist: Das Workout wird als "You go, I go" performed. Athlete 1 absolviert die komplette 12er Runde mit allen drei Movements. I'm Anschluss übernimmt Athlet 2 für die 10er Runde.

FOR TIME (TC: 12') ⁠500/450 meters ski [A] & row [B] 12 meters handstand walk [A] 12 meters handstand walk [B] 15 sandbag clean 70/45kg 10 rope climb 4.5 meters 15 sandbag clean 70/45kg 12 meters handstand walk [A] 12 meters handstand walk [B] ⁠500/450 meters ski [A] & row [B]

Event1 Chasing Waterfalls: 4 Rounds For Time (jeder Athlet) Time Cap: 17 Minuten Pro Runde (A1 und A2 jeweils): 4 Wall Walks 14 Shoulder-to-Overhead 60 kg / 42,5 kg  10 Sandbag Box Step-Overs (Bearhug) 45 kg / 30 kg Echo Bike – 18 / 15 Calories  (Scaled 35/25; 12/9kg WB; 15/12 cal) Flow: A1 startet an Station 1. Sobald A1 eine Station verlässt, darf A2 sie betreten → Waterfall. Nach dem Bike: A1 sprintet zur Finish Line, zurück auf Start-Mat → beginnt Runde 2. Beide absolvieren 4 komplette Runden. Time stoppt, wenn A2 nach Runde 4 durchs Ziel läuft. Score: ➡ Time to complete Tiebreak : Time of athlete A

4 Rounds - No Time cap 1 LEGLESS SEATED ROPE CLIMB 7 STRICT HSPU 2 A/R SANDBAG CARRY 8-6-4-2 SNATCH

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)