WOD Explorer

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

A: F.T. T.C. 5 min. 800m/600m Row B: F.T. T.C. 6 min. 21-15-9 BJO 60/50 2xKB Deadlift 24/16 C: F.T. T.C. 2 min. 15 Burpee over the rower

A: F.T. T.C. 7 min. 1200m Row -- Squat hold B: F.T. T.C. 8 min. 30-20-10 BJO 60/50 Sync 2xKB Deadlift 24/16 C: F.T. T.C. 4 min. 25 Burpee over the rower --KB OH hold

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

For Time: 4-8-12-16-20 Deadlifts 20-16-12-8-4 Burpee Box Jumps TimeCap: 20:00 *For all weights & standards please read the movement standards carefully!

A) 14 Minutes AMRAP 6 Toe to Bar/ Knee Raises/ Leg Raises 10 Dumbbell Thruster  14 Cal Row B) until minute 20:00 3 Rep Max Squat *For all weights & standards please read the movement standards carefully!

For Time: 50 Wallballs 15 Cleans 25 C2B/ Pull ups 15 C&J 25 C2B/ Pull ups 15 Snatches 50 Wallballs TimeCap: 16:00  *For all weights & standards please read the movement standards carefully!

For Time: 30 Wallballs 15 Cleans 25 Jumping Pull ups/ Pull ups 15 C&J 25 Jumping Pull ups/ Pull ups 15 Snatches 30 Wallballs  *For all weights & standards please read the movement standards carefully!

For time: 30 Toes to Bar 30 Squat clean (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  30 Box Step over (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  All movements are done syncro in pairs while 3rd athlete is resting. Time cap: 12min

For load: Each athlete picks one lift that they will do:  1 RM Thruster, 2RM Snatch or 3RM Clean All have 7min time window to find their max. Score is total weight in kg

AMRAP 12min: 40 calories Standing C2 Bike erg 30 Handstand push-ups  20 Snatch 50/35kg 1 athlete working, 2 athletes resting

AMRAP 13min: 4 Rope Climb 12 Burpee box jump over 75/60cm 12 Two person Deadlift 140kg One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in AMRAP. Score B is time of completeing 200 calories on rower

For time:  20 Ring muscle-ups 80 Syncro Wallball 9/6kg in pairs 40 Power clean 80/55kg 20 Ring muscle-ups 40 Shoulder to overhead  80/55kg 80 Syncro Wallball 9/6 kg in pairs 20 Ring muscle-ups Time cap: 20min

For time: 6 min C2 Bike 6 min Row 1700 m Run

10 min AMRAP: 10 pull up 15 push up 20 air squat

8 min AMRAP: 3 strict handstand push abmat 5 strict pull up 5 pistols R 5 pistols L 1 min rest 4 round for time,Time cap: 8 min 3 wall walk 5 chest to bar pull up 9 box jump over 50 cm

In 4 minutes 1 RM komplex: 1 clean 1 front squat 1 shoulder to overhead

6 min AMRAP: 10 toes to ring 4x8 m shuttle run 25 double unders 4x8 m shuttle run 1 min rest 2 min max distance handstand walk

For Time: 50 wall ball 15 burpee box step up 8 m overhead lunge 15 clean 8 m overhead lunge 10 burpee box jump 8 m overhead lunge 10 shoulder to overhead 8 m overhead lunge 5 burpee box jump over 8 m overhead lunge 5 clean&jerk Time Cap:12 min

For Time: 20 cal C2 Bike 10 dumbell thruster R 10 dumbell thruster L

Part A - 4 Athletes - For Time: 2000m Row 4000m Bike Erg Then 5 km Run (Drop 2 half way) Part B - 2 Athletes - For Time: 600m Paddle Board 600m Sandbag Run Scored separately

AMRAP 12: YGIG in 3s 15 TTB 15m Sled Pull 15 Deadlift 15m Sled Pull

AMRAP 12: 3,6,9,12 etc.. Worm Squat Worm Push Press Burpee Over Worm *20 Team Skips Between Sets

1 Lap For Time: 6 Person Paddle Board

For Time: 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge 60 Pull-Ups (3's) 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge Max BMU in 3s Time Cap: 10mins

For Time: 2 Lengths Sled Carry 30 Devil Press (3s) 4 Lengths Sled Carry 20 Over-Unders (3s) 6 Lengths Sled Carry 40 Double DB Snatch (3s) 8 Lengths Sled Carry Remaining Time; Max Distance Handstand Walk Time Cap: 10mins

AMRAP 10: YGIG In 3's 6 Sandbag To Shoulder 20m Sandbag Carry 4 Sandbag To Shoulder 20m Sandbag Carry 2 Sandbag To Shoulder

AMRAP 4: 10m Sled Push 15 Tyre Press (3s) 10m Sled Push 15 Tyre Press (3s)