WOD Explorer

FOR TIME 60 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 35 kg

FOR TIME 70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 50 kg

FOR TIME 70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 45 kg

FOR TIME 80 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 60 kg

FOR TIME 70 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 50 kg

FOR TIME 70 Toes to bar (sync) Every break;  6 Squat snatch  (total) Time cap: 7 min. Weight: 60/40 kg

FOR TIME 60 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 50/35 kg

AMRAP 6' 3 Clean & Jerks ... 3 Toes-to-Bars ... 6 Clean & Jerks ... 6 Toes-to-Bars ...  9 Clean & Jerks ... 9 Toes-to-Bars ...  12 Clean & Jerks ... 12 Toes-to-Bars ... ... MEN RX: 80kg MASTERS 35+: 70kg MASTERS 40+: 70kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Single Under Crossovers Time Cap: 8:00

15 worm thrusters 32 syncro toes to bars  12 Wallwalks 8 Rope climbs 15 worm thrusters 24 syncro toes to bars  10 Wallwalks 6 Rope Climbs 15 worm thrusters 16 syncro toes to bars  8 Wallwalks 4 rope climbs TTB: 2 athletes work syncro  WW & RC: 1 athlete works Teammembers are free to choose, who is doing the work on gymnastics movements. Not all members have to do the work on gymnastics movements.

PART A Max Thruster - 4' FOR BOTH ATHLETES TRANSITION 1' PART B (Timecap 7') For Time: 5 ROUNDS 3 Shuttle Runs 6 Power Cleans (40/25kg) 6 Shoulder to Overhead (40/25kg) 6/12/18/24/30 Toes to Bar

WOD 3 – SYNCHRO SKILL  Time cap: 10 min AMRAP 10 synchro toes to bar 8 synchro dumbbell snatch (22,5 / 15 kg) (45+ 17,5 / 12,5 kg) 6 synchro box jump over (45+ box step over)

Intermediate (A) BUY IN - 5 ROUNDS 19/24 CALS ON THE ROWER 12 SYNCHRO TOES-TO-BAR* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DEADLIFTS* 2 SYNCHRO HANG CLEANS* 1 SYNCHRO SHOULDER TO OVERHEAD* M: 60KG | F: 40KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Scaled (A) BUY IN - 5 ROUNDS 15/18 CALS ON THE ROWER 12 SYNCHRO KNEES-TO-CHEST* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DEADLIFTS* 2 SYNCHRO HANG CLEANS* 1 SYNCHRO SHOULDER TO OVERHEAD* M: 30KG | F: 20KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME Teens (A) BUY IN - 5 ROUNDS 12/15 CALS ON THE ROWER 12 SYNCHRO KNEES-TO-CHEST* (B) IN THE TIME REMAINING, AS MANY ROUNDS AS POSSIBLE: 3 SYNCHRO DB DEADLIFTS* 2 SYNCHRO DB HANG CLEANS* 1 SYNCHRO DB SHOULDER TO OVERHEAD* M: 7.5KG | F: 7.5KG *SYNCHRO IS PERFORMED BY 2 ATHLETES WORKING AT THE SAME TIME

in 10 minutes A- For Time 20 Power Snatch 40 Toes To Bars 20 Bar Facing Burpees B- Remaining Time 1 RM complex Snatch, Hang Snatch, Overhead Squat Barbell: Man 50, Woman 30

FOR TIME – SHUW: 40 Box jumps @24 in 40 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30 in 30 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @20 in 30 Cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @24 in 20 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @40kg  time break po každém kole Time cap: 18 min

FOR TIME – SHUW: 40 Box jumps @24/20 in 35 cal Bike 40 Single CrossOvers time break into 4 ROUNDS FOR TIME – I GO U GO: 8 Pull ups 6 Clean & jerk @60/40kg time break po každém kole into  FOR TIME – SHUW: 30 Box jump overs @30/24 in 25 Cal Bike 30 Double unders with HEAVY JUMP ROPE time break into 4 ROUNDS FOR TIME – I GO U GO: 7 T2B 5 Thrusters @60/40kg  time break po každém kole Time cap: 18 min

For Time Timecap 18:00 RX Individuals: 10 Rounds for time 10 Wall Balls 9/6kg 10 Toes-to-Bars 5 Dual DB Devils Press 2x22.5/15kg Masters Individuals: 10 Rounds for time 8 Wall Balls 9/6kg 8 Toes-to-Bars 4 Dual DB Devils Press 2x22.5/15kg

4x 3:30 AMRAP 0:30 rest between or until 40 Reps Devil Press RX Teams: alternate between A & B: A) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 22.5/15kg B) 25/20 Cal Ski Erg / Cal Assault Bike 25 Sync. Chest-to-Bar Pull-ups remaining time: Max Sync. Devil Press 2x 22.5/15kg Intermaediate Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Toes-to-Bars remaining time: Max Sync. Devil Press 2x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Sync. Pull-ups remaining time: Max Sync. Devil Press 2x 15/10kg Regular Teams: alternate between A & B: A) 20/15 Cal Ski Erg / Cal Assault Bike 20 Toes-to-Rings to share remaining time: Max Sync. Devil Press 1x 15/10kg B) 20/15 Cal Ski Erg / Cal Assault Bike 20 Pull-ups to share remaining time: Max Sync. Devil Press 1x 15/10kg

Main Arena 8 min - AMRAP: RX: 50 rep - DU 10 rep - OL Squats Alternating Legs 15 m (7.5+7.5 m) - Handstand Walk 20 rep - Toes To Bar Intermediate:  30 rep - DU 10 rep - OL Squats Alternating Legs 15 rep - Toes To Bar Women & Men Intermediate - Will NOT performe the HS Walk and will have a repetition cut in the T2B!

Winter Pairs Throwdown 25.3a & 25.3b 4 rounds of 4mins - two seperate scores 2min Max Cals 1min Max Reps 1min Rest Rd1: Max Bike Erg Cals & Max T2B Rd2: Max Bike Erg Cals & Max Sync Air Squats Rd3: Max Bike Erg Cals & Max Barbell Thrusters 35/50kg (Scaled 25/40kg) Rd4: Max Assault Bike Cals & Max Sync Down Ups *Athletes who are in the lead from wod 25.2 will start on Rd4* 

Ascending Ladder  1 Wall Walk 2 Alt Dumbbell Snatch  3 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 1 WW, 1 WW, 2 DB S, 2 DB S, 3 TTT, 3 TTB, 10 Skips ** 10 Synchro Skips Between Rounds  2 Wall Walks  4 Alt Dumbbell Snatch  6 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 2 WW, 2 WW, 4 DB S, 4 DB S, 6 TTT, 6 TTB, 10 Skips ** 20 Synchro Skips Between Rounds  3 Wall Walks 6 Alt Dumbbell Snatch 9 Toes-To-Bar 30 Synchro Skips Between Rounds  And so on……..  …………

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.

50 Single Unders -tiebreak- 20 Toes to Bars 50 Backwards Single Unders -tiebreak- 15 Thrusters 50kg 50 Single Under Crossovers -tiebreak- 10 Bar Muscle Ups

50 Single Unders -tiebreak- 20 Toes to Bars 50 Backwards Single Unders -tiebreak- 15 Thrusters  35kg 50 Single Under Crossovers -tiebreak- 10 Chest to Bar Pull-ups

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 30 Single Unders 20 Knee raises 30 Single Unders 10 Toes To Bar 30 Single Unders 5 Pull Ups Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups.  Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  Första delen filmas snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.

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

3 rounds for time 20 3p-synchro box jump-overs 24“/20“ 30 thrusters 50/35 kg YGIG 40 toes-to-bars YGIG Time cap 14 minutes 2 min transition into 6 minutes for 2RM thruster team total

3 Minute AMRAP  30 Toes To Bar  20 Pull Ups 10 Chest to Bar Pull Ups  rest 3 minutes  3 Minute Window 50 DUs  Max Squat Clean to Overhead  Weight: 135/95lbs (61/43kg)  rest 3 minutes  3 Minute AMRAP  Calorie Row