WOD Explorer

Elite Team: For Time: 40 M/F Synchro Thruster @35/50 20 M/F Synchro Shuttle Runs 40 M/F Synchro Bar MUs

Elite: For Time: 10-10-10-10 Thruster @35/50 5-5-5-5 Shuttle Runs 4-6-8-10 Bar MUs

Scaled: For Time: 20 WallWalks 30 DB Box Step over @1x15/10 30m DB Walking Lunges 30 DB Box Step over 20 Strict Box HSPUs

10:00 AMRAP 30 Double Unders 15 Chest To Bar 30 Double Unders 15 Toes To Bar

10:00 AMRAP 30 Double Unders 12 Chest To Bar 30 Double Unders 12 Toes To Bar

10:00 AMRAP 30 Double Unders 12 Chest To Bar 30 Double Unders 12 Toes To Bar

10:00 AMRAP 30 Double Unders 10 Pull Up 30 Double Unders 10 Toes To Bar

10:00 AMRAP 30 Double Unders 10 Pull Up 30 Double Unders 10 Toes To Bar

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 12 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 8 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

EVERY 02:00 FOR 20:00 | SCORE IS REPS 30m Walking Lunges [ 15m + 15m ] | Segmento minimo 5m 60m Shuttle Run [ 15m + 15m + 15m + 15m ] Max Cal Row

EVERY 02:00 FOR 20:00 | SCORE IS REPS 20m Walking Lunges [ 10m + 10m ] | Segmento minimo 5m 40m Shuttle Run [ 10m + 10m + 10m + 10m ] Max Cal Row

IN A 06:00 WINDOW FIND 1RM COMPLEX OF | SCORE IS MAX WEIGHT 1 Clean 1 Front Squat 1 Shoulder To Overhead

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Ring Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Ring Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 Abmat Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

🔥 AMRAP 9  🔥 Übungen: 🔹 3 Cleans (anyhow) – 60 kg (Männer) / 40 kg (Frauen) 🔹 6 Toes-to-Bar 🔹 9 Cal Row (Concept 2 Ruderergometer) Beschreibung: Das Ziel ist es, in 9 Minuten so viele Runden wie möglich zu absolvieren. Die Cleans können als Power Clean, Squat Clean oder Muscle Clean ausgeführt werden – wähle die Variante, die für dich am effizientesten ist! Danach folgen 6 Toes-to-Bar, bei denen die Füße die Pull-up-Stange berühren müssen. Abschließend gilt es, 9 Kalorien auf dem Concept 2 Ruderergometer zu absolvieren, bevor es direkt in die nächste Runde geht. Viel Erfolg! 🚀🔥