WOD Explorer

For time  50 cal skierg  50 chest to bar  40 burpee box jump over  30/20 sync bar muscle up  40 burpee box jump over  50 chest to bar  50 cal skierg  man-man: 60 cal man-woman:50 cal

For time  50 cal skierg  40 burpee box jump over  30 pull up  40 burpee box jump over  30 pull up 50 cal skierg  man-man:50 cal man-woman: 40 cal

For time  50/40 cal skierg  50 pull up  40 burpee box jump over  30 sync chest to bar  40 burpee box jump over  50 pull up 50/40 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  50 cal skierg  40 Chest to bar pull ups 40 burpee box jump over  30 Bar Muscle Ups 40 burpee box jump over  40 Chest to bar pull ups 50 cal skierg  man-man : 50 cal  man-woman : 40 cal

For time  60/50 cal skierg  50 chest to bar  40 burpee box jump over  30/20 sync bar muscle up  40 burpee box jump over  50 chest to bar  60/50 cal skierg  man-man: 60 cal man-woman:50 cal

For time  30 cal skierg  60 one arm db thruster  80 box jump over  60 one arm db snatches   30 cal skierg  db: 12,5 kg 

For time  40 cal skierg  60 one arm db thruster  80 box jump over  60 one arm db snatch   40 cal skierg m:17,5 kg  w: 12,5 kg 

For time  50 cal skierg  40 chest to bar  30 burpee box jump overs  20 bar muscle up  30 burpee box jump overs  40 chest to bar 50 cal skierg 

For time  40 cal skierg  40 burpee box jump over  30 pull up  40 burpee box jump over  30 pull up 40 cal skierg  man-man:50 cal man-woman: 40 cal

For time  40 cal skierg  60 one arm db thruster  80 box jump over  60 one arm db snatch   40 cal skierg m:17,5 kg  w: 12,5 kg 

BEGINNER/ SCALED WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.      Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

BEGINNER/SCALED MAN PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

RX /ADV MAN,   PART A — FOR TIME (10:00 CAP) 3 Rounds:   25 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       Scaled MAN/BEGINNNER MAN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.   SCALED WOMEN/ BEGINNER WOMEN   PART A — FOR TIME (10:00 CAP) 3 Rounds:   15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.       ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds:   30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing)   Rest 1:00   PART B — 2:00 AMRAP Max reps of your category movement.     PART B — 2:00 AMRAP   Max reps of:   Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up     SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg   TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg

1km Run 1000 m SkiErg 1km Run Sled Push (50m) 1km Run Sled Pull (50m) 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m) 1km Run Sandbag Lunges (100m) 1km Run Wall Balls: 100 reps Doubles Women & Women's Relay: Sled Push: Total weight of 102 kg. Sled Pull: Total weight of 78 kg. Farmers Carry : 2 × 16 kg kettlebells. Sandbag Lunges: 10 kg sandbag. Wall Balls: 4 kg ball to 2.70m target. Doubles Men,Men's Relay, Doubles Mixed & Mixed Relay: Sled Push: Total weight of 152 kg. Sled Pull: Total weight of 103 kg. Farmers Carry : 2 × 24 kg kettlebells. Sandbag Lunges: 20 kg sandbag. Wall Balls: 6 kg ball to 3.00m target.

EVENT 7  „The Comeback-Bob “  For time: TC: 15 Min 150 m Ski-Erg / 60Dus   40 m Bobflips  150 m Ski-Erg  / 60Dus  10/7 sync. BMU /C2B / Pull ups Waterrun  10/7 sync. BMU /C2B / Pull ups 150 m Ski-Erg  / 60Dus 40 m Bobflips  150 m Ski-Erg  / 60Dus  RX: BMU, Double Under INT: syn C2B, Double Under Sc: syn pull ups, Single Under MF Teams: 7 Rep Syn BMU / C2B / Pull ups

500 meters Ski-Erg 1000 meters Bike-Erg 30 Line-Facing Burpees Cross the finish line 100 meters = 1 Rep

50 Ski Erg Cal 6 Rope Climbs 40 DB Bench Press 2x15 Kg 4 Rope Climbs 20 DB Bench Press 2x15 Kg 2 Rope Climbs 50 Echo Bike Cal

50 Ski Erg Cal 6 Rope Climbs 40 DB Bench Press 2x15 Kg / 2x10 Kg 4 Rope Climbs 20 DB Bench Press 2x15 Kg / 2x10 Kg 2 Rope Climbs 50 Echo Bike Cal

40 Ski Erg Cal 6 Rope Climbs 40 DB Bench Press 2x10 Kg 4 Rope Climbs 20 DB Bench Press 2x10 Kg 2 Rope Climbs 40 Echo Bike Cal

4,000m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (24”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (6kg) 10 Sync Burpees (All 3) 90 / 60 Assault Bike Calories Score = Time or Reps at 60mins

3,200m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (20”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (4kg) 10 Sync Burpees (All 3) 60 Assault Bike Calories Score = Time or Reps at 60mins

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 22,5kg DB / 15kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 15kg DB / 10kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

20 Overhead Squats 40 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 30 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 20 cal Ski Erg 20 Overhead Squats

20 Overhead Squats 15 cal Ski Erg 20 Overhead Squats

30 Synchro Burpee over Bar (buy-In) Barbell Overhead Hold Ski Erg Cals

SkiErg: 12 Cals Pistol Shoot: 5 Targets