WOD Explorer

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups  (Complex, must be done ubroken) 6 Snatch 60/45kg 9 Wall Balls 9/6kg

For Time: 24/18 cal AirBike 24 Wall-Ball 13/9 kg 8 Ground to Overhead 90/65 kg

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 : Synchro -Split as needed Workout : 2x E2MOM 8 Gewichte: DB (2x10/1x10kg) WallBall (9/6kg)   Ablauf : E2MOM 8 12 synchro DB Snatches @ (Male: Double DB @ 10 Kg / Female: Single DB @ 10 Kg) Max. cal row Into E2MOM 8 12 Partner Volley Wall Balls @ 9/6 Kg Max. cal row Score : Max. Cal

For time: 900m Run 40 Wall Balls 600m Run 40 Wall Balls 300m Run 40 Wall Balls RX: 9/6 kg SC: 6/4 kg

Rx For Time (15' TC) 80 Wallballs 60 DB snatches (22.5kg) 40 HSPU 20 Overhead Squats (40kg) 10 Ringmu

Intermediate/Masters Male 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU R1: 10 Chest to Bar/R2: 5 Barmu  Female 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU 10 Chest to Bar

Team of 6 For Time (15’ TC) 80 Wallballs (6/9kg) 40 HSPU 40 Overhead Squats (30/40kg) 40 Pull-ups 40 synchro DB Snatches (10/15/22.5kg) 20 Bar MU 10 Ring MU

Teens/Scaled For Time (15' TC) 80 cal Row 60 Wallballs 40 DB Snatches (10/15kg) 20 Frontsquats (20/30kg) M: 10 Wallwalks / F: 5 Wallwalks

For Time 21-15-9 WallBall Sit-Ups Scaled: Air Squats Rx: Pistol Squats + 4 Lanes Run ____________________ WallBall 9/6kg (all Divisions)

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes

Arena: Rig Arena   Athlete A & B complete max calorie bike erg  Athlete C & D: 10 YGIG Single Dumbbell Burpee Box Step Ups 20 Synchro Single Arm Dumbbell Snatch 30 YGIG Wall Balls    Everyday Variation :  Dumbbell 15kg / 10kg   Walls Balls 6kg / 9kg Box 20" Rules: All athletes start in the holding area - by the bike  Pair must be same sex for all the movements Athletes swap stations every round Time Cap : 15mins Score: Max bike erg calories and max rounds / reps Movement Standards:   Dumbbell Burpee Box Step Up - The rep starts with the athlete standing with a dumbbell facing the box.  The athlete will perform a burpee holding the dumbbell. The chest and thighs must both make contact with the ground.  The athlete will then come to a standing position (stepping or jumping forward is permitted).  The Dumbbell may not rest on their thigh while standing.  The athlete will then step up onto the box one foot at a time, the rep is complete once the athlete has reached full extension on top of the box. Wall Balls - The hip crease must pass clearly below the top of the knee at the bottom of the squat. The ball must make clear contact with the target. DB Snatch - The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. Both dumbbell heads need to touch the floor. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. C2 Bike - Damper setting can be on whatever setting athletes wish. 

OVERALL NOTICE: if you switch partner while doing the rope jumps you have to give a fist bump! SCALED F SCALED M90+ SCALED F90+ 180 Single Under 20 Team-Wall Ball 120 Single Under 20 Team-Wall Ball 40 Cross Over 20 Team-Wall Ball (9/6kg)

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

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs:  Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

For time: 60 cal row 60 cal ski 60 cal bike erg 60 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching

For time: 50 cal row 50 cal ski 50 cal bike erg 50 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching

For time: 50/40 cal row 50/40 cal ski 50/40 cal bike erg 50/40 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching

150 wall ball shots 9/6kg Open 120 wall ball shots

CAP TIME 14min: 30 Wall ball 30 Deadlift 30 Chest to Bar 50 Double Under 20 Wall Ball 20 Deadlift 20 Handstand Push-ups 50 Double Under 10 Wall Ball 10 Deadlift ……Tie Break 10 Bar Muscle-up Barbell :100kgs/70kgs Wall Balls: 9/6 kgs

CAP TIME 14min: 30 Wall ball  30 Deadlift  20 Pullups  30 Double Unders  20 Wall Ball  20 Deadlift  10 Chest to Bar  30 Double Unders  10 Wall Ball  10 Deadlift  05 Wall Walks 

CAP TIME 14min: 30 Wall ball 30 Deadlift 20 Jumping Chin Overs 100 Jumping Rope 20 Wall Ball 20 Deadlift 10 Jumping Pullups 100 Jumping Rope 10 Wall Ball 10 Deadlift 05 Wall Walks Barbell :70kgs/35kgs Wall Balls: 9/4 kgs

FOR TIME 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - TO SHARE 20 METER FRONT RACK LUNGES - EACH TIME CAP: 12 MINUTES TIEBREAK: THE TIME AFTER THE WALL BALL SHOTS IN EACH ROUND ELITE/RX 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 9/6 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 60/40 KG MASTER 35+ 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 9/6 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 45/30 KG INTERMEDIATE 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 6/4 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 45/30 KG SCALED 3 ROUNDS OF: 2 WALL WALKS - EACH 40 WALL BALL SHOTS - 6/4 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 35/22.5 KG

For Time: 80 Wall balls @ 9/6 kg (all divisions) 40 Line facing burpees Time cap: 8 min

15’ AMRAP 10 Toe Ups 10 Shuttle Runs 10 Wall Balls 9/6kg *switch after each round Age Group (60+): WB 6/4kg

For Time (TC: 10 min) 12 - 24 - 36 Cal Ski Wall Ball 9/6 kg 10 reps - Dual DB STOH 30 kg After Each Round

For Time (TC 10 min) M: 12-24-36/F: 10-20-30 Cal Ski Wall Ball 9/6 kg 10 One Arm DB STOH / 22,5 / 15kg After Each Round