WOD Explorer

e2mom for 6 rds (3 each) 200m run  max Thrusters

AMRAP 16: Partner A: 1 Lane SUP, 15 Burpees (on SUP, no jump), 1 Lane SUP Partner B (AMRAP): 10 DB Hang Snatches (5/5) 10 DB Overhead Reverse Lunges (5/5) 10 DB Thruster (5/5) 10 DB Hang Cluster (5/5) Switch after SUP Round DBs: 1 x 22,5 / 15kg

AMRAP 10min: 4 rounds: 20 Box jump over 60/50cm 10/10 Single arm Dumbell thruster 22.5/15kg into... Max Calories row in time remaining

AMRAP 10min: 4 rounds: 15 Box jump over 60/50cm 10/10 Single arm Dumbell thruster 20/12.5kg into... Max Calories row in time remaining

AMRAP 10min: 4 rounds: 15 Box step over 60/50cm 10/10 Single arm Dumbell thruster 15/10kg into... Max Calories row in time remaining

Max Load TC 6 minutes Complex 1 Any Clean 2 Thrusters 3 Shoulder to Overhead 4 Front Squats Deadline is 30.11. at 23.59

For Time: 10 Bar Facing Burpee Over Bar 10 Thruster 50/35 kg 8 Bar Facing Burpee Over Bar 8 Thruster 60/42,5 kg 6 Bar Facing Burpee Over Bar 6 Thruster 70/50 kg

Teams of 3 FFF/MMM 9 min AMRAP 3 burpee boxjump overs R1: 9 Deadlifts (Scaled) / R2: 6 Clean (Int) / R3: 9 Thrusters (Rx) 3 burpee boxjump overs Barbell: 35/50kg Box: 20/24” - scaled: step overs

7 min AMRAP 10 cal standing bike erg 3 burpee box jump overs R1: 12 Deadlifts / R2: 9 Cleans / R3: 6 Thrusters 3 burpee box jump overs Rx: 40/60 - 20/24" Int/Masters: 35/50 - 20/24" Scaled/Teens: 25/40kg - 20/24" - step overs

WOD-3A 2-2-2-3min work /1min rest 12/7 Push Ups 10 Thrusters 40/25 kg Max Cal Bike into :   WOD-3B 20/15 Standing Cal Bike Run Up And Down Stairs   Time Cap - 3:30

21 - 15 - 9 reps of Thrusters (40/30) Pull-ups

On a 9 min Clock: 21-15-9 Thrusters @25 kg Bar Facing Burpees AMRAP Jumping Pull Ups in the remaining time TC: 9

On a 9 min Clock: 21-15-9 Thrusters @30 kg Bar Facing Burpees AMRAP Pull Ups in the remaining time TC: 9

FOR OVERALL REPS 2MIN sync. Thruster  30s Rest 2MIN max calories Ski Erg   ("you go, i go", notice: 1cal. = 1 Rep) 30s Rest 2MIN sync. Bar facing burpee over one bar 30s Rest 2MIN max calories Ski Erg   ("you go, i go", notice: 1cal. = 1 Rep) ______________ SCALED 90+   (25/15kg) SCALED   (35/20kg) RX 80+ (35/25kg) RX (40/30kg) ELITE (50/35kg)

27-21-15-9 Calorie Row Thrusters SCORE : TIME REQUIRED TO COMPLETE THE WORKOUT OR NUMBER OF REPS COMPLETED IN THE TIME CAP MEN (Thrusters) Rx: 45kg Masters: 35+ / Masters 40+ / Advanced: 40kg Scaled: 35kg WOMEN (Thrusters) Rx: 35kg Masters: 35+ / Advanced: 30kg Scaled: 25kg TEAMS GO DIRECTLY TO THE FINAL EVENT

For Time 12 - 8 - 4 Thrusters Bar Facing Burpees TC 6:00 Weights: OPEN: 60/40kg Masters 30 - 39: 50/35kg Masters 40+: 45/30kg

For Time 30 Wall Balls 9/6kg 15 Bar Facing Burpees 15 Thrusters 60/40kg 10 Shuttle Runs (10 x 6m in and out) one athlete completes a full round, then the second athlete completes a full round TC 10:00

For Time (15min Cap) Partner A: 50/40 Cal Row Partner B: 50/40 Cal Bike 8 alternating Rounds 8/8 one arm DB Thruster 12 Burpees over the DB Partner B: 50/40 Cal Row Partner A: 50/40 Cal Bike DB Weight: MM 20kg, MF 20/12,5kg FF 12,5kg

(14 minutes rolling clock) 21-15-9  Thrusters (40/30) Hang cleans  On 6:  8 minutes to find a heavy clean  Split the reps however necessary as a pair.  Score is time then combined weight. If you do not complete part a in under 6 minutes you must move on and score will be total reps completed

For load: In 10 min window find Thruster 1 RM *Athlete 1 works for 5 mins, then athlete 2 works for 5 mins

For time 27 Cal Schwinn Bike 15 DB Thrusters 2x22.5 kg 9 DB Facing Burpees over DB Time cap: 5 min Flöde - Start sker ståendes bakom sin schwinn bike - På 3-2-1-Go får en sätta sig på schwinn biken och börja trampa för kalorier. När angivet antal är uppnådda går en av cykeln och därefter tar sig till sina hantlar. Med hantlarna utförs sen 15 reps DB thrusters. Där efter läggs hantlarna ner på en rad och en avslutar med att göra 9 DB facing burpees over DB. Tid ges när sista repen burpee är utförd. Standard DB Thruster = Start sker med hantlarna på axlarna. Därifrån måste en komma ner under parallell för att sen i en rörelse pressa hantlarna ovanför huvudet. Slutpositionen är när en har hantlarna ovanför huvudet på raka armar och resten av kroppen är utsträckt. DB Facing Burpees over DB = Star sker ståendes med ansiktet riktat mot hantlarna. Därefter ska en ta sig ner på mage och så att bröstet nuddar golvet. Därefter ska en ta sig upp (antingen genom kliv eller hopp) och sen hoppa över hantlarna. När en hoppat över hantlarna har en fått repen. Båda fötterna måste lyft från marken innan en fot passerar hantlarna i luften.  Om en kör testet utanför klass Du behöver 2 hantlar och 1 Schwinn bike. Sen någon som kan hjälpa dig att hålla koll på dina reps :)

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 15 kg) Burpee Box Jump Over (50 cm) TC 5 min Rest 3 min   B dalis 08:00 - 13:00 For time, IGYG 150 DU 40 Pull Ups (tie-break) 10 C2B TC 5 min Rest 3 min C dalis 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 22,5 kg / 15 kg) Burpee Box Jump Over (60 / 50 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 C2B (tie-break) 10 BMU TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 15 kg / 10  kg) Burpee Box Jump Over (50 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 Pull Ups (tie-break) 10 C2B TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 22,5 kg) Burpee Box Jump Over (60 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 C2B (tie-break) 10 BMU TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

For Time TC 6min 21 syn Thrusters 40/ 25 21 Pull ups (shared) 15 syn Thrusters 50/30 15 C2B (shared) 9 syn Thrsuers 60 /35 9 BMU (shared) von Min 6 bis Min 14: 1 RM Clean Score: A: Time / Reps B: Gesamtgewicht

120 DU (shared) 10 Wall Walks (sync) 20 Box Get Overs (shared) 30 HSPU (shared) 30 Pull ups / 8 BMU (shared) 20 Single DB Thrusters @22.5/15kg (sync) 10 Sand Bag Over Obstacle (shared) 60 COSS OVER SINGLE UNDERS

3 rounds  15 synchro thrusters  25 chest-to-bar pull-ups Athlete A: 50/35kg barbell Athlete B: 22.5/15kg dual dumbbells Open 3 rounds  30 synchro 1-DB thrusters 22.5/15kg 30 pull-ups

30 Single Under unbroken 21 Thruster 40/30kg 21 Pull up 40 single under unbroken 15 Thruster 50/35kg 15 Pull up 50 single under unbroken 9 Thruster 60/40kg

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