WOD Explorer

3 Rounds for time: 800m Run together 6 Lanes Sled Drag (jedes Team Mitglied muss eine Bahn vollständig ziehen) 15/10 Synchro Burpee over Line (3 Athletes) Open: M: 80 kg W 50kg Rookie: M 60kg W: 40 kg; 10 Burpees over line

Open Kategorie: For time: 50 Synhro Hang DB Snatches (3 Athletes) 40 M:Chest to Bar/ F:Pull ups 30 Synchro double DB Box Step up (2 Athletes) 20 Wall Walks 30 Synchro double DB Box step ups (2 Athletes) 40 M:Chest to Bar/ F:Pull ups 50 Synchro Hang DB Snatches (3 Athletes) Weights: 22,5/15 Rookie 50 Synhro Hang DB Snatches (3) 40 Jumping CTB/Pull ups 30 Synchro double DB Box Step up (2) 20 Wall Walks 30 Synchro double DB Box step ups (2) 40 Jumping CTB/Pull ups 50 Synchro Hang DB Snatches (3) Weightes: 15/10 kg TC: 15 min

Open: For time 32/23 Cal Echo Bike 21 Synchro TTB 30 Cleans 65/37,5 32/23 Cal Echo Bike 21 Synchro TTB 20 Cleans 75/47,5 32/23 Cal Echo Bike 21 Synchro TTB 10 Cleans 85/57,5 Rookie: For time 28/19 Cal Echo Bike 21 Synchro Sit Ups 30 Deadlifts 60/40 28/19 Cal Echo Bike 21 Synchro Sit ups 20 Deadlifts 80/50 28/19 Cal Echo Bike 21 Synchro Sit ups 10 Deadlifts 90/60 - Tiebreak after each set of Deadlifts/Cleans Tc 12 min

5 Rounds  6stoh 9 hang clean 12 deadlift 15 ttbar then  10m OH Lunge

4 ROunds 15/12 Cal Ski 15 Line FAcing Burpee

Oly total

A 500 run  20rmu then  b  500 Run 20m h walk

For time (12min Cap) 5 Rounds for time: 12 Synchro DB / KB Snatches 12 Synchro Overhead Lunges 10 Burpee Box Jumps M/M: DB Weight: 20 KB Weight: 16 F/F: DB Weight: 15 KB Weight: 12 M/F: DB Weight: 15 KB Weight: 16

12 min AMRAP 5 Rope Climbs 5-10-15-.....Partner Deadlifts M/M: Deadlift Weight: 150kg F/F: Deadlift Weight: 100kg M/F: Deadlift Weight: 130kg

Part A (For Time) 1 Round of: 1 Round Run 20 Wall Walks 30 Power Cleans 40 Toes 2 Bar 50m Partner Carry (10min Cap) After 12 Minutes Part B: 1 Round Run for time

4min AMRAP Sled Push

Workout 1 - 18 min Time cap Max Cals Ski Max Cal Row 2 work, 2 rest Rotate as you want Run 20 m every 3 min (10m out and back)

Snatch + Hang snatch Best lifts added together Notes - Power or Squat Squat allowed

For time Pair 1 completes 42-30-19 Deadlift 100kg DB Push press 22.5kg Into Pair 2 start after push press 42-30-19 Deadlift 100kg DB Push press 22.5kg Score will be time to completed tie breaker will be time pair 1 takes to complete workout Complete 42 Deadlifts before moving onto 42 Push Press, then go back to 30 Deadlifts etc etc

For Time 100 cal bike 80 KB Cleans 2x 24kg 100m KB Goblet Lunge 32kg 80 KB cleans 2x 24kg 100 cal bike Only 1 athlete working at a time Once the required reps have been completed you can move onto the next movement Athletes must complete a length before changing over on lunges

Pair 1 42 - 30 - 18 KB swings 24kg Pull ups Into Pair 2 30-18 -14 KB swings 24kg Chest to bar

Amrap 15’ : 15/12 Cal. Bike 200m Course Run 9 Burpees Over Log

8 Rounds For Time: 6 Deadlifts  8m Handstand Walk 2 Rope Climbs

For Time: 18 Dumbbell Thrusters  21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 24 Box Jump Overs 21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 18 Dumbbell Thrusters

For Max Load:  1x Clean&Jerk In a Two-minutes window: 1st Minute - Load the Barbell 2nd Mnute - Complete the Lift After 2 attempts, top 14 scores will advance to a 3rd attempt. Top 7 scores will advance for a 4th and last attempt.

For Time: 30 Cal. Bike Followed by.. 9-7-5  Ring Muscle ups  Snatch  Female Athletes will perform the following rep sceme: 7-5-3 Ring Muscle Ups 9-7-5 Snatch 

For Time: 24 Cal. Bike Followed by.. 7-5-3 Ring Muscle ups  9-7-5 Snatch 

AMRAP 15 minutes – Teams of 4 (2 males + 2 females) Teams work in pairs, simultaneously, on different tasks : Pair 1: Accumulates calories on the Assault Bike, switching as desired. Pair 2: Each athlete completes one 200m Slalom Run (one per athlete). After both finish their runs, they complete 14 Burpees Over Log 7 Reps each. Once done, the two pairs switch roles. Goal: maximize total bike calories and completed pairs rounds.

10 Rounds For Time (M/F Pairs – 5 Rounds straight each pair) 8 Deadlifts  8m Handstand Walk 4 Rope Climbs

M/F Pair 1 Followed by M/F Pair 2 (each movement) : 15/15 Synchronized Dumbbell Thrusters  21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21 Synchronized Heavy Rope Double Unders AMRAP Synchronized Dumbbell Thrusters 

“Max Out” – Teams Version Max Clean & Jerk Weight (11 Minutes Total) Workout Format: All 4 athletes on the competition floor. 5 minutes for the 2 male athletes to establish their max Clean & Jerk. 1 minute transition time. 5 minutes for the 2 female athletes to establish their max Clean & Jerk.

For Time –  50 Cal. "The Bear" Tempo Bike As a Team. 20 Ring Muscle Ups 20 Bar Muscle Ups In Any order (40 Total Reps) 30 Synchronized Snatches (M/F Pairs)

15 Swing 24/16 10/8 HRPU 15 WB 9/6 10 Goblet lunges 24/16 8 KB sit-ups 24/16

15 Sync Swing 24/16 20 HRPU 30 WB 9/6 20 Sync Goblet lunges 24/16 10 Sync KB sit-ups 24/16

40 Goblet squat 24/16 30 DB alt. snatch 20/15 20 Jumping squat 10 S.A. Devil press 20/15 20 Down-up 30 DB S2OH 20/15 40 Alt. V-ups