WOD Explorer

For Time Time Cap: 14:00 Open: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 50/ ♀ 35kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 70/ ♀ 50kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 90/ ♀ 60kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 110/ ♀ 70kg Master 30-39: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 40-49: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 6 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 50+: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 30/ ♀ 20kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 45/ ♀ 30kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 3 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 75/ ♀ 50kg

Endurance (Test 1) For time (Time Cap 15 min) 5 varv 10 cal Ski 100 m Run 10 Abmat Sit-up Skill (Test 2) For time (Time Cap 5 min) 10 Double Under 5 Leg Raise 20 Double Under 5 Toes to Bar 30 Double Under 5 Pull-Up Strengh (Test 3) For time (Time Cap 2 min ) Max Distance Farmers Walk 2x15 kg

For Time: 3 varv 24 Toes to Bar 18/14 cal AirBike 4 Devil´s Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* 12 Dumbbell Bench Press 2x30/22,5 kg 8 m Dumbbell Lunge 2x30/22,5 kg* *Farmers Carry

For time: 40 Wallball 9/6kg 4 Gymnastics complex 30 Wallball 9/6kg 3 Gymnastics complex 20 Wallball 9/6kg 2 Gymnastics complex Gymnastics complex: 6 Toes to bar  + 4 Chest to bar  + 2 Bar muscle-up Score = time

For time: 35 Wallball 9/6kg 3 Gymnastics complex 25 Wallball 9/6kg 2 Gymnastics complex 15 Wallball 9/6kg 1 Gymnastics complex Gymnastics complex:  Men: 6 Toes to bar  + 4 Pull-ups + 2 Bar muscle-up Women: 6 Toes to bar + 4 Pull-up + 2 Chest to bar Score = time

For time: 35 Wallball 9/6kg 3 Gymnastics complex 25 Wallball 9/6kg 2 Gymnastics complex 15 Wallball 9/6kg 1 Gymnastics complex Gymnastics complex:  Men: 6 Toes to bar  + 6 Pull-ups Women : 4 Toes to bar  + 4 Pull-ups Score = time

Modus : Split as needed  Gewichte: Male: 90kg Female: 60kg Workout : 16´ E4MOM   Ablauf : 3 rounds: 1000m Bike 12 TTB 6 Deadlift (90/60kg) 3 Rope Climbs Into 1 round: max effort bikeerg → final round: max. meters bike  → Elimination: you have to be on the bike at the 4 min marks! Score : max. Meter

For time: 9 Toes to Bar 9 Box Jump Over (step down) 9 Pull Pups 9 Box Jump Over (step down) 9 Chest to Bar 9 Box Jump Over (step down) 9 Muscle Ups 9 Box Jump Over (step down) 9 Wall Walks 9 Box Jump Over (step down) Box: 24" / 20"

RX  12 min AMRAP 50 double unders 10 Toes to Bar 10 Chest to Bar 10 Boxgetover 10 Hang Snatches (60kg)

Teams of 2 - MF Scaled 15 min AMRAP 100 single unders (50/50) 10 Toes to ring (dayp) 10 synchro kip to L-sit  20 boxgetover (dayp) 15 synchro Hang Snatches (25/35kg) Teams of 2 - MF Intermediate 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Pull ups 20 boxgetover (dayp) 15 synchro Hang Snatches (35/50kg) Teams of 2 - MF Rx 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Chest to Bar 20 boxgetover (dayp) 15 synchro Hang Snatches (40/60kg)

Intermediate/Masters 12 min AMRAP 50 double unders 10 Toes to Bar 10 Pull-ups  10 Boxgetover 10 Hang Snatches (50/35kg)

then: AMRAP 6 9 Scaled: Leg Raises Rx: Toes to Bar + Scaled: 1 Wall Walk Rx: 6 Handstand Push-Ups + 3 Clean & Jerk ____________________ *Power or Squat Cleans Scaled 40/30kg Rx 50/40kg

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

5 Rounds for time: 6 Clean and Jerk (42.5 kg) 7 Toes to Bar 25 Double Unders Time Cap : 12:00

Arena: Rig Arena   Round 1:   40 Syncro Hang Cleans  40 YGIG Single Dumbbell DB Box Step-Up 40 Synchro TTB     Round 2:   30 Synchro Hang Cleans   30 YGIG Single Dumbbell DB Box Step-Up 30 Synchro Pull Ups   Round 3:   20 Synchro Hang Cleans  20 YGIG Single Dumbbell DB Box Step-Up Max Synchro TTB   Intermediate Variation:   Male bar @60kg   Female bar @ 40kg    1 x Dumbbells 22.5kg / 15kg  Rules:   All athletes start in the holding area  Male and Female pair on the barbell, box & dumbbell movements   Any pair on the TTB and pull ups Athletes may switch roles any time, as long as there is a male / female pair on the barbell, box & dumbbell movements   Time Cap: 15 minutes   Score: Total reps of TTB. If no TTB done, total number of reps.   Movement Standards:   Hang Cleans - Athletes must deadlift the barbell to the hang position before beginning the first rep. Power clean or squat clean is permitted. The rep is only valid if the athlete stands up fully, showing control with the bar in the front rack position.  Dumbbell Box Step Up - Athlete starts facing the box, standing upright holding one dumbbells. Both feet start on the ground on one side of the box. The athlete steps onto the box with one foot, followed by the second foot and steps back down on the same side of the box. Both feet need to be on top of the box at the same time. Athletes may not use the hands or dumbbells to assist on the box.The athlete must show full extension of the hips and knees while standing on top of the box before returning to the floor. The Dumbbell can be held in any way as long as they are off the ground. Toes to Bar - Athletes must start with arms fully extended. Both feet must touch the bar at the same time. Heel must pass the plane of the rig at the bottom of the rep. The synchro is achieved with both athletes feet touch the bar at the same time. Athletes may not hook their feet onto the bar at the top in order to wait for their partner to meet them there. Pull Ups - Athletes must start with arms fully extended. The chin must clearly pass above the bar for both athletes at the same time. Athletes may use any pull-up variation (kipping, butterfly, strict). Both athletes must be in sync at the top position of each rep. 

15 ROUNDS 1 Squat Clean 2 Burpees Over Bar THEN 50 Toes to Bar / Knees Raises 20 DB Devil Presses SCORE : TIME REQUIRED TO COMPLETE THE WORKOUT OR NUMBER OF REPS COMPLETED IN THE TIME CAP MEN (Squat Clean | DB Devil Presses | Toes to Bar / Knees Raises) Rx: 70kg | 2x22.5kg | T2B Masters: 35+ / Masters 40+ / Advanced: 60kg | 2x22.5kg | T2B  Scaled: 50kg | 2x15kg | T2B WOMEN (Squat Clean | DB Devil Presses | Toes to Bar / Knees Raises) Rx: 55kg | 2x15kg | T2B Masters: 35+ / Advanced: 45kg | 2x15kg | T2B Scaled: 35kg | 2x10kg | KR TEAMS GO DIRECTLY TO THE FINAL EVENT

For Time 32/24cal Echo Bike 1 Lane Front Rack Lunges 16 Toes-to-Bar 1 Lane Front Rack Lunges 24/18cal Echo Bike 1 Lane Front Rack Lunges 24 Toes-to-Bar 1 Lane Front Rack Lunges 16/12cal Echo Bike 1 Lane Front Rack Lunges 32 Toes-to-Bar 1 Lane Front Rack Lunges TC 14:00 Weights: OPEN: 70/50kg MASTERS 30 - 44: 60/40kg

For Time 24/16cal Echo Bike 1 Lane Lunges Anyhow 12 Toes-to-Bar 1 Lane Lunges Anyhow 18/12cal Echo Bike 1 Lane Lunges Anyhow 18 Toes-to-Bar 1 Lane Lunges Anyhow 12/8cal Echo Bike 1 Lane Lunges Anyhow 24 Toes-to-Bar 1 Lane Lunges Anyhow TC 14:00 Weights: 45/30kg

For Calories 4 Sets every 3:00 of x Reps synchro Toes-to-Bar 15 Partner Deadlifts 200/140kg Remaining time: Max cal Echo Bike x Reps: R1 = 25 / R2 = 20 / R3 = 15 / R4 = 10

For time: 60 DU 40 Reverse jump ropes 20 Cross overs 60 DU ----  Synchro 25 T2B 15 BMU 15 T2B -------- 5m HSW 2.5m HSW + 360 Piroute 2.5m backwards HSW Time cap - 10 min.

For time: 60 DU 40 Reverse jump ropes 20 Cross overs 60 DU ----  Synchro 25 T2B 15 Pull ups 15 T2B -------- 15 Wall walks Time cap - 10 min.

For time: 60 DU 40 Reverse jump ropes 20 Cross overs 60 DU ----  Synchro 20/15 TTB 15/10 Pull ups 15/10 TTB -------- 15/10 Wall walks Time cap - 10 min.

* 2-4-6-8… *     Pull-Ups 5m Plate Over Head Walking Lunges 5kg *     Toes to Bar 5m Plate Over Head Walking Lunges 5kg

AMRAP 8 min 2-4-6-8-10.. Box jump overs Toes to bar Hand release push-up Höjd låda: 60 cm / 50 cm Flöde Start sker ståendes med ryggen mot lådan. På 3-2-1-Go får en vända sig om och börja utföra sina box jump overs. Därefter tar en sig till riggen för att utföra toes to bar och efter det gör en hand release push-ups. Första varvet gör en två reps av varje övning, nästa varv är det 4 reps och sen ökar repsantalet med två reps varje varv. Standard Box jump overs = Hoppet upp till lådan måste vara two feet take-off dvs. hoppa ifrån med båda fötterna samtidigt. Det är tillåtet att kliva ner från lådan men också hoppa ner. Det är också tillåtet att hoppa över hela lådan. Toes to bar = Börja hängande vertikalt med kroppen helt utsträckt. Hälarna ska passera bakom den vertikala linjen innan fötterna får nudda stången. Hand release push-up = Börjar i plankposition med utsträckta armar. Därefter ska bröstet ner i golvet och händerna släpps i bottenläget. Innan en pressar sig upp ska låren vara lyfta från golvet. Om en kör testet utanför klass Du behöver ha en låda samt en rigg att hänga i. Sen någon som kan hjälpa dig att hålla koll på dina reps :)

21-15-9-15-21 Fat Bar Deadlifts  Burpees Over The Fat Bar TTB

Max synchro hang clean Every minute: 10 toes-to-bar Athlete A: 50/35kg barbell Athlete B: 22.5/15kg dual dumbbells Open Every minute: 6 toes-to-bar Athlete A: 50/35kg barbell Athlete B: 22.5/15kg dual dumbbells

12 MIN AMRAP OF: 200m Run  15 Burpees  10 TTB  5 Bar Muscle ups 

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 10 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 8 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row

45 Cal Row 40 DB Burpee Box Step Overs (12.5) 40 DB Lunges 8 Gymnastics Complex (TTB+PU+C2B) 30 C+J 43Kg 15 Wall Walks 45 Cal Row