WOD Explorer

Location: Kunstgræs Kategori: Power TC: 6 min Score: As Fast As Possible Buy In: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 8 runder, hvor der er to, som arbejder. En runde består af: - 25 m sled drag (Hele slæden bag linjen) imens - 25 m burpee frog jump (3 hop). Når både personen med slæden og burpee er bag linjen starter næste runde Buy Out: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 2 minutters pause imellem workout 2 og 3. Der må laves indskiftning imellem disse workouts. Location: Kunstgræs Kategori: Endurance TC: 10 min Score: As many rounds as possible Par A løber: - 100 meter syncro run (50 ud og 50 hjem) Imens Par B laver: - 25 meter (ud) syncro walking lunges - 25 meter (tilbage) loaded carries (løb eller gang) Alle mødes efter løb og lunges/carries: - 5 syncro hand release burpees. Syncro i bunden og på måtten.

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

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps

500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps

3 Rounds for time: 800m Run together 6 Lanes Sled Drag (jedes Team Mitglied muss eine Bahn vollständig ziehen) 15/10 Synchro Burpee over Line (3 Athletes) Open: M: 80 kg W 50kg Rookie: M 60kg W: 40 kg; 10 Burpees over line

4min AMRAP Sled Push

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) 

AMRAP 12: YGIG in 3s 15 TTB 15m Sled Pull 15 Deadlift 15m Sled Pull

For Time: 2 Lengths Sled Carry 30 Devil Press (3s) 4 Lengths Sled Carry 20 Over-Unders (3s) 6 Lengths Sled Carry 40 Double DB Snatch (3s) 8 Lengths Sled Carry Remaining Time; Max Distance Handstand Walk Time Cap: 10mins

AMRAP 4: 10m Sled Push 15 Tyre Press (3s) 10m Sled Push 15 Tyre Press (3s)

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

Event 5 - Beacharena (TC: 11) E4MOM x 3 sets 3min on, 1min off 1st: Complete  3rds  15m Sled Pull 15m Sled Drag at Weight 1 2nd: Complete  2rds  15m Sled Pull 15m Sled Drag at Weight 2 3rd: Complete  1rd 15m Sled Pull 15m Sled Drag at Weight 3 *If the set is not completed in time you will not move forward to the next weight. Score: For time (total time completed)

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 152 kg. 1km Run Sled Pull (50m): Total weight of 103 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 24 kg kettlebells. 1km Run Sandbag Lunges (100m): 20 kg sandbag. 1km Run Wall Balls: 6 kg ball to 3.00m target. 100 reps.

1km Run 1000 m SkiErg 1km Run Sled Push (50m): Total weight of 102 kg. 1km Run Sled Pull (50m): Total weight of 78 kg. 1km Run Burpee Broad Jumps (80m): Standard movement, no additional weight. 1km Run 1000 m Rowing 1km Run Farmers Carry (200m): 2 × 16 kg kettlebells. 1km Run Sandbag Lunges (100m): 10 kg sandbag. 1km Run Wall Balls: 4 kg ball to 2.70m target. 100 reps.

FOR TIME: 8 SYNC OBJECT DEADLIFTS (ALL 4 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (3 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (2 TEAM MEMBERS) ➡️ 1 LENGTH OBJECT RUN  8 SYNC OBJECT DEADLIFTS (1 TEAM MEMBER) ➡️ 1 LENGTH OBJECT RUN FINISH WITH 1 LENGTH TEAM SLED PULL (ALL OBJECTS INSIDE) OBJECTS MUST STAY OFF THE FLOOR UNTIL DROPPED INTO THE SLED SLED CANNOT MOVE UNTIL ALL OBJECTS HAVE BEEN DELIVERED OBJECTS TO TRANSPORT ARE: 2 x 24KG KETTLEBELLS 2 x SANDBAGS 1 x SANDBAG 1 x 20KG PLATE

For Time: 500 Mt Run 1000 Mt Ski Erg 500 Mt Run 50 Mt Sled Push 500 Mt Run 50 Mt Sled Pull 500 Mt Run 80 Mt Burpee Broad Jumps 500 Mt Run 1000 Mt Row 500 Mt Run 200 Mt Farmer Carry 500 Mt Run 100 Mt Sandbag Lunges 500 Mt Run 100 Wall Ball -Athletes run together the whole distance. -All other movements are split as you wish.

FOR DISTANCE 8A From 0:00 - 1:30 Max distance HSW Rest 1:30 - 2:30 8B From 2:30 - 4:00 Max distance sled push Rest 4:00 - 5:30 8C From 5:30 - 7:00 Max distance sled drag (rings)

Event 1 – “Carry His Strength” לזכרו של איתי יהושוע ז״ ל With a Partner | I Go – You Go Workout Flow – 3 Round For Time: 4 Synchro Shuttle Runs 15m out + 15m back = 1 rep And Then 3 Rounds (1 Rounds Each Athlete) 15 Meter Sandbag Walking Lunges 15 Meter Sandbag Run 30 Meter Sled Reverse Drag 30 Meter Farmer Carry 24+16kg T.C=18 min

PART A RELAY STYLE ATHLETE 1: 400M RUN 12 BACK SQUAT 120KG ATHLETE 2: 400M RUN 12 BACK SQUAT 100KG ATHLETE 3: 400M RUN 12 BACK SQUAT 80KG ATHLETE 4: 400M RUN 12 BACK SQUAT 60KG PARTB RELAY STYLE ATHLETE 4 : 40M SLED PUSH 125KG ATHLETE 3 : 40M SLED PUSH 125KG ATHLETE 2 : 40M SLED PUSH 165KG ATHLETE 1 : 40M SLED PUSH 165KG AFTER SLED 60 BACK SQUAT AS A TEAM-RELAY STYLE EVERY TIME YOU BREAK YOU MUST RUN 400M ATHLETE 1 FIRST :130KG ATHLETE 2 : 110KG ATHLETE 3 : 90KG ATHLETE 4 : 70KG

PART A Pair A 2 Rounds 25 Synchro Toes-to-Bar 30 Handstand Push-Ups  (split as you wish) Pair B 2 Rounds 20 Synchro Double Dumbbell Snatches 30 Double Dumbbell Bench Press  (split as you wish)   ONCE BOTH PAIRS COMPLETE PART A: 100 Double Unders Each (400 total reps) PART B Pair A 2 Rounds 20 Bar Muscle-Ups  (split as you wish) 40 Wall Balls  (split as you wish) Pair B 2 Rounds 10 Synchro Double Dumbbell Devil Press 40 Double db Thrusters  (split as you wish)    ONCE BOTH PAIRS COMPLETE PART B 100m Sled Pull (split as you wish)

2:30 on / 1:00 off x 3 sets Buy in: 21 Toes to Bar 18 Cals Bike 15 Box Jump Over (24'') Then : Goal : Sled Pull - 15m (200kg) (Last round will be 3.5 minutes work)

For Time  50cal Echo Bike 225kg Sled Pull  50cal Echo Bike 225kg Sled Pull  50cal Echo Bike

For time 20 DU + 30m Sled push, weight 1 40 DU + 30m Sled push, weight 2 60 DU + 30m Sled push, weight 3 80 DU + 30m Sled push, weight 4 20 DU + 30m Sled push, weight 4 40 DU + 30m Sled push, weight 3 60 DU + 30m Sled push, weight 2 80 DU + 30m Sled push, weight 1 Each athlete has to perform 2 sets Order of athletes is not set Athlete has to perform DU & Sled before switching teammate Scaled division may choose to do Single Unders x2. Each athlete can choose but cannot switch in the middle of jumping Sled weights will be announced on site. Rx has 10kg higher starting weight.

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) 

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