WOD Explorer

2 scores: • Total meters på row, på 6 minutter • Total reps (worm thrusters) på 6 minutter Time cap: 6 minutter Flow 0:00 – 1:00 • Par A M/F: Synkron row (meters) • Par B M/F: Synkrone worm thrusters (reps) 1:00 – 3:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters 3:00 – 4:00 • Par A M/F: Synkron row • Par B M/F: Synkrone worm thrusters 4:00 – 6:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters

2 scores: • Total meters på row, på 6 minutter • Total reps (worm thrusters) på 6 minutter Time cap: 6 minutter Flow 0:00 – 1:00 • Par A M/F: Synkron row (meters) • Par B M/F: Synkrone worm thrusters (reps) 1:00 – 3:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters 3:00 – 4:00 • Par A M/F: Synkron row • Par B M/F: Synkrone worm thrusters 4:00 – 6:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters

2 scores: • Total meters på row, på 6 minutter • Total reps (worm thrusters) på 6 minutter Time cap: 6 minutter Flow 0:00 – 1:00 • Par A M/F: Synkron row (meters) • Par B M/F: Synkrone worm thrusters (reps) 1:00 – 3:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters 3:00 – 4:00 • Par A M/F: Synkron row • Par B M/F: Synkrone worm thrusters 4:00 – 6:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 600m x 2 each switch

27-21-15-9 Front Squat + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes) 

3 Rounds 300m Synchro Row 16 Synchro DB Snatch 16 Synchro DB Step Over (tie break time) Into 3 Rounds 300m Synchro Row 10 Synchro Devils Press 15/10

I G Y G 10 Shuttle Runs 10 TTB 10 Clean and Jerk 40/30

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 800 x 2 each

27-21-15-9 Thrusters + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes) 

4 Rounds  350m Sync Row 2 Rounds of: 20 Synchro Pull Ups 10 Synchro Devils Press 2 Rounds of:  12 Synchro CTB 6 Synchro Devils Press 

I G Y G 10 Shuttle Runs 15 Power Snatch 42.5/30  20 TTB

10/9KM Bike P1 Bike  P2 Run 800m switch twice (2 runs each)

For time:  4 Rounds  400m Synchro Row 25 Synchro TTB  30 ft HSW athlete 1  30 ft HSW athlete 2  Tie break after 3rd round.

For time:   45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.

30 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 10 Synchro BMU

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

5 x 90on/1off 12 Synchro Pull-Ups 12 Synchro Thruster 42.5/30 Max Rep Synchro Line Facing Burpees (tie break each round)

For time:  10/9km Bike Run + bike P1 Bike P2 Run 800 x 2 each

4 Rounds (tie break after 3rd round) 400m Sync Row  Athlete 1 30ft HSW unbroken Athlete 2 30ft HSW unbroken 25 Sync TTB Athlete 1 30ft HSW unbroken Athlete 2 30ft HSW unbroken

40 BMU 30 Synchro Kettlebell Hang Snatches 30ft Synchro Kettlebell Overhead Lunges 1000m Ski + Farmers Hold (Tie break)  30ft Synchro Kettlebell Overhead Lunge 30 Synchro Kettlebell Hang Snatches 15 Synchro BMU

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

5 x 90on/1off 12 Synchro CTB 12 Synchro Thruster 42.5/30 Max Reps Synchro Line Burpees - (tie break each round)

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 800 x 2 each switch

Floor 2 (lift) 27-21-15-9 Thusters + Synchro Line Facing Burpees 8min Time Cap 2min rest 2RM Thruster

4 rounds  350m Sync Row 2 rounds of: 20 Synchro Pull Ups  10 Synchro Devils Press 2 rounds of:   12 Synchro CTB 6 Synchro Devils Press 

I G Y G 10 shuttle runs 15 power snatch 40/30 20 ttb

4 rounds  300m Sync Row 3 rounds of:  20 Synchro Pull Ups  10 Synchro Devils Press 1 rounds of:  12 Synchro CTB 6 Synchro Devils press 

4 rounds  300m Sync Row First 3 rounds of:  20 Synchro Pull Ups  10 Synchro Devils Press Final 1 rounds of:   12 Synchro CTB 6 Synchro Devils press 

4 Rounds (tie break after 3rd round) 350m Synchro Row 25 Synchro TTB  30Ft Athlete 1 HSW 30Ft Athlete 2 HSW

For time:   45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.