WOD Explorer

Find a Heavy in 10 mins: Athlete 1: 1RM Snatch Athlete 2: 1RM Snatch + Hang Snatch Athlete 3: 1RM Snatch + Hang Snatch + Overhead Squat Female athletes complete their attempts first. Males follow at the 10 minute mark.

For Time: 10x Worm Ground to Overheads 40x Synchro Pull Ups (2) 10x Worm Ground to Overheads 30x Synchro Chest to Bar Pull Ups (2) 10x Worm Ground to Overheads 20x Synchro Bar Muscle Ups (2) 15m Worm Lunge

MMM 10:00 Max Ski for Distance On 2:00, 5:00 and 8:00 1x athlete shoots* FFF 10:00 Max Ski for Distance On 12:00, 15:00 and 18:00 1x athlete shoots* *Athletes have 50 seconds to score up to 5 strikes on target. Each successful strike awards a 20m distance bonus to the total team meterage.

8:00 to establish 1RM Snatch 1:00 Transition AMRAP3: GTOH 61/43kg Masters 55+ AMRAP3: 50/35kg Scaled AMRAP3: 43/29kg

For Time 50-40-30-20 Box Jump Overs 24/20”* 20-30-40-50 Kcal Row *Athletes MUST step down from the box

For Time 1x Rope Climb 3x DB Thrusters 2x 22.5/15kg 1x Rope Climb 6x DB Thrusters 2x 22.5/15kg 1x Rope Climb 9x DB Thrusters 2x 22.5/15kg 1x Rope Climb 12x DB Thrusters 2x 22.5/15kg 1x Rope Climb 15x DB Thrusters 2x 22.5/15kg 1x Rope Climb 15m DB Overhead Walking Lunge 2x 22.5/15kg

For Time 7x Lateral Burpees Over the Bar 21x Pull Ups 7x Lateral Burpees Over the Bar 21x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 15x Chest To Bar Pull Ups 7x Lateral Burpees Over the Bar 15x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 9x Bar Muscle Ups 7x Lateral Burpees Over the Bar 9x Deadlifts 120/75kg

4 Rounds For Time 75x Double Unders 30x Dumbbell Snatches 1x 22.5/15kg 20x Toes To Bar

4 Rounds For Time 50x Double Unders 30x Dumbbell Snatches 1x 22.5/15kg 15x Toes To Bar

3RFT  25 Cal Ski 25 Toes to Ring 25 Dbl Db Box Step Over  25 Deadlifts P1 (P2 Deadlift Hold) 8 Wall Walk Db (15/10kg) Bb (80/50kg) *Athletes work You Go, I Go, except in Deadlifts Time Cap 18 Min

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

In a Total time of 15 Min From 0-8 Amrap 40 Wall Ball 9/6 30 Synchro Burpees Over Bar 20 Synchro Hang Clean 50/30 From 8 to 15 Max Hang Clean Score 1: Reps in 8 Min Score 2: Total Max Weight

FOR TIME Buy In 160m Yoke Carry into 2 Rounds of 30 Synch Thrusters 30 Cal Bike 30 Burpees Box Jump Overs

Location: Opvisningshallen Kategori: Mixed TC: 9 min. Score: Antal reps + calories Non stop: Ski ergometer (calories) - 3 min: Wall Walks - 3 min: Single Arm Devils Press - 3 min: Box Jump Over (step down)

Location: Kunstgræs Kategori: Power TC: 6 min Score: As Fast As Possible Buy In: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 8 runder, hvor der er to, som arbejder. En runde består af: - 25 m sled drag (Hele slæden bag linjen) imens - 25 m burpee frog jump (3 hop). Når både personen med slæden og burpee er bag linjen starter næste runde Buy Out: 200m shuttle run. Alle holder ved snor. (50,50,50,50) meter shuttle run 2 minutters pause imellem workout 2 og 3. Der må laves indskiftning imellem disse workouts. Location: Kunstgræs Kategori: Endurance TC: 10 min Score: As many rounds as possible Par A løber: - 100 meter syncro run (50 ud og 50 hjem) Imens Par B laver: - 25 meter (ud) syncro walking lunges - 25 meter (tilbage) loaded carries (løb eller gang) Alle mødes efter løb og lunges/carries: - 5 syncro hand release burpees. Syncro i bunden og på måtten.

Location: Basketball (udendørs) Kategori: Strength TC: 12 min. Score: For weight Buy-in 2 rounds To personer arbejder synkront på alle øvelser. - 30 synchro sit ups med wall ball afleverer til makker hver gang. - 20 synchro kettlebell russian swings - syncro over skulderhøjde. - 10 synchro barbell shoulder to overhead - syncro i top. In rem time: - Dødløft 1RM Score: Alle fra holdets 1RM sammenlagt

8' AMRAP max calories row erg -2' rest- 8' AMRAP max weighted step over 50cm Score: TOTAL REPS

ForTime 9' time cap. 12 wall facing deficit strict hspu 16 1xDB alternate devil press 24 bar muscle ups 32 1xDB alternate snatch ( tie break ) 12m hanstand walk 12m backwark handstand walk 12m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 12 wall facing strict hspu 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 16 hspu kipping 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 15 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 12 bar muscle ups 32 1xDB alternate snatch (tie break) 12m hanstand walk -run to finish line- DB 15kg

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 24 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 32 chest to bar 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 15 KG

ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 32 pull ups 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG

RM of complex from floor 2 front squat + 1 thruster

For Time Time Cap. 11' 3 Rounds 30 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 70 KG

For Time Time Cap. 11' 3 Rounds 24 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 47.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 60 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 42.5 KG