WOD Explorer

For time- 900/700 Meters Row 6 Sandbag clean & move 7/5 Rope climbs 6 Sandbag cleans & move 7/5 Rope climbs 6 Sandbag cleans & move 900/700 Meters Row

THE GRID 8min on/2min off x6  Score = total reps across all blocks 12 Shuttle runs completed as: 4x Athlete 1  4x Athlete 2 4x Athlete 1+2 BLOCK 1 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Row BLOCK 2 12 Shuttle Runs 12 Sync Burpees Over Grid MAX DDB Box Overs Open 15/10 Pro 22.5/15 BLOCK 3 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Sandbag Rear Lunges Open 30/20 Pro 50/40 BLOCK 4 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Bike BLOCK 5 12 Shuttle Runs 12 Sync Burpees Over Grid MAX OVO-Bell Thruster Open 20/15 Pro 25/20 BLOCK 6 12 Shuttle Runs 12 Sync Burpees Over Grid MAX Calorie C2 Ski

FINAL SCORE Total combined rep and calorie count from all 6 GRID BLOCKS

For Time 3 Km Row Time Cap : 13 Minutes

For Time Under Fire 15-12-9 Lateral Burpees Over the Bar Snatch 60/40kg Lift In the Remaining Time: 1RM Snatch ♂ 20kg / ♀ 15kg Barbell Time Cap: 10 Minutes Score: a. Time to finish first part / total reps at the cap b. Max snatch lifted Tie-Breaker : Time to finish the second set (12 reps) in the first part

For Time 30 Chest to Bar Pull-Ups 30 Kettlebell Step Up Over 30 Front Squat 30 Kettlebell Step Up Over 30 Bar Muscle-Ups Time Cap : 13 Minutes ♂ 32kg / ♀ 24kg Kettlebell ♂ 80kg / ♀ 60kg Barbell ♂ 24’ / ♀ 20’ Box Score : Time to finish / Total reps at the time cap. Tie Breaker : Time at 15 Front Squats.

4 Rounds 2:00 Work / 1:00 Rest 5m HS Walk 8 Dumbbell Push Press 5m HS Walk 8 Ring Dips Max reps: Devil's Press Time Cap : 12 minutes. ♂ 22.5kg / ♀ 15kg 2x Dumbbells Goal : 40 Devil Press Total. Score: Time to complete 40 Devil Press, or total reps if not reached. Tie-Breaker : total reps of Devil's Press after the second round.

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

3:30min ON/30sec OFF 2x: 18 Shuttle Runs shared (7.5m) 15 synchronized line-facing burpees  max reps Wall Ball Shots shared 2x: 15 synchronized line-facing burpees 21 Wall Ball Shots max Shuttle Runs 2x: 21 Wall Ball Shots 18 Shuttle Runs max synchronized line-facing burpees **Advanced: 12/9kg Wall Ball Scaled: 9/6kg Wall Ball

Push Pull Strength Athlete A and B each choose one of them: - 4 min to built to 1 RM Pull Up - 4 min to built to a 3 RM Strict Press Leg Power Athlete A and B each: - 2 min to do max Reps alt. Pistol Squats / DDB Back Wards Lunges - 2 min Power Output ;-) **DB Weight: 2x 22.5kg/15kg

For time:  50 synchro C&J Athlete A: Double DB C&J Athlete B: Barbell C&J Every 2:00 min, starting at 0:00:  alt. between 25 T2B (shared) and 15 synchro BJO Timecap 12 min **Advanced: DBs 22.5kg/15kg, Barbell 60kg/42kg Scaled: DBs 15 kg/10 kg, Barbell 45kg/30kg, Knee Raises

FOR TIME 10, 8, 6, 4, 2 Deadlifts Power Cleans Shoulder-to-Overheads 10, 10, 10, 10, 10 / 20, 20, 20, 20, 20 DU / SU MEN RX: 70kg / DOUBLE UNDERS UNBROKEN MASTERS 35+: 60kg / DOUBLE UNDERS MASTERS 40+: 60kg / DOUBLE UNDERS ADVANCED: 60kg / DOUBLE UNDERS SCALED: 50kg / SINGLE UNDERS WOMEN OPEN: 25kg / SINGLE UNDERS

FOR TIME 10, 10, 10, 8, 8, 8, 6, 6, 6 Deadlifts Power Cleans Shoulder-to-Overheads 20, 20, 20, 20, 20, 20, 20, 20, 20 SU (Relay style - F, M1, M2) TEAM FEMALE: 25kg 1st MALE: 50kg 2nd MALE: 60kg

FOR TIME Trail Run MEN RX: 1500m MASTERS 35+: 1500m MASTERS 40+: 1500m ADVANCED: 1500m SCALED: 1500m WOMEN OPEN: 1000m

FOR TIME Trail Run 3 × 500m (Relay style - F, M1, M2)

AMRAP 4' 7 Bar Pull-Up Movements 7 Power Snatches MEN RX: BAR MUSCLE-UPS / 60kg MASTERS 35+: BAR MUSCLE-UPS / 50kg MASTERS 40+: BAR MUSCLE-UPS / 50kg ADVANCED: C2B PULL-UPS / 50kg SCALED: PULL-UPS / 40kg WOMEN OPEN: PULL-UPS / 25kg

AMRAP 5' 7 Bar Pull-Up Movements 7 Power Snatches (Relay style - F, M1, M2) TEAM FEMALE: PULL-UPS / 25kg 1st MALE: C2B PULL-UPS / 40kg 2nd MALE: BAR MUSCLE-UPS / 50kg

FOR TIME 3 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises Sandbags / Plate Carries MEN RX: 60kg / TOES-TO-BARS / 20m - 55kg MASTERS 35+: 50kg / TOES-TO-BARS / 20m - 55kg MASTERS 40+: 50kg / TOES-TO-BARS / 40m - 30kg ADVANCED: 50kg / TOES-TO-BARS / 40m - 30kg SCALED: 40kg / TOES-TO-BARS / 20m - 30kg WOMEN OPEN: 25kg / KNEES RAISES / 20m - 25kg

FOR TIME 6 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises 30kg Sandbags / 25kg Plate Carries (1 Round per Athlete, Relay style - F, M1, M2) TEAM FEMALE: 25kg / KNEES RAISES / 20m - 25kg 1st MALE: 40kg / TOES-TO-BARS / 20m - 30kg 2nd MALE: 50kg / TOES-TO-BARS / 40m - 30kg

AMRAP 8' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees MEN RX: 10kg MASTERS 35+: 10kg MASTERS 40+: 10kg ADVANCED: 10kg SCALED: 10kg WOMEN OPEN: 6kg

AMRAP 9' 20 Wall Ball Shots 15 Cal Bike ERG 10 Burpees (Relay style - F, M1, M2) TEAM FEMALE: 6kg 1st MALE: 10kg 2nd MALE: 10kg

FOR TIME 1, 2, 3, 4, 5 Clean & Jerk 2, 4, 6, 8, 10 Devil’s Press Alternating MEN RX: 90kg / 20kg MASTERS 35+: 80kg / 20kg MASTERS 40+: 80kg / 15kg ADVANCED: 80kg / 15kg SCALED: 60kg / 15kg WOMEN OPEN: 35kg / 10kg

FOR TIME 1, 1, 1, 3, 3, 3, 5, 5, 5 Clean & Jerk 2, 2, 2, 6, 6, 6, 10, 10, 10 Devil’s Press Alternating (Relay style - F, M1, M2) TEAM FEMALE: 35kg / 10kg 1st MALE: 60kg / 15kg 2nd MALE: 70kg / 15kg

FOR TIME BUY IN 400m Run 21 - 15 - 9 Ski ERG OverHead Squats Box Jump Overs / Box Overs (Open only) MEN RX: 60kg / 61cm MASTERS 35+: 50kg / 61cm MASTERS 40+: 50kg / 61cm ADVANCED: 50kg / 61cm SCALED: 40kg / 61cm WOMEN OPEN: 25kg / 51cm

FOR TIME BUY IN 400m Run Together 21 - 15 - 9* Ski ERG Synchro OverHead Squats Other Two Synchro Box Jump Overs * 21 - 15 - 9 21 - Ski: M1 / Synchro Box Jump Overs: M2 & F 15 - Ski: M2 / Synchro Box Jump Overs: M1 & F 9  - Ski: F  / Synchro Box Jump Overs: M1 & M2 TEAM FEMALE: 25kg / 51cm 1st MALE: 40kg / 61cm 2nd MALE: 50kg / 61cm

500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps

500m Run 500m Ski Erg 500m Run 25m Sled Push 102kg 500m Run 25m Sled Pull 78kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x16kg 500m Run 50m Sandbag Lunges 10kg 500m Run 50 Wall Balls 4kg Score: Time or Reps

Part A: 0:00-1:00 Barbell Load 1:00-4:00 1 Clean Every Minute Part B: 4:00-5:00 Max Reps Ring Muscle-Ups In Part Α (1:00-4:00): 30 Seconds Lift, 30 Seconds Load or Deload  Score A: Total Load of Three Efforts Score B: Reps of Ring Muscle-Ups

0:00-4:00 30 GHD Sit-Ups 2x25m Swim Max Reps Devil's Presses 2x22.5kg 4:00-5:00 Rest 5:00-9:00 2x25m Swim Max Air Bike Iron Blor Calories Score A: Total Reps Part A Score B: Total Reps Part B

6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps