WOD Explorer

FOR TIME 250 m Run 27 Deadlift 250 m Run 21 Power clean 250 m Run 15 Front squat 250 m Run 9 Shoulder to overhead Time cap: 10 min. Weight:  Advanced Woman: 50 kg Scaled Woman: 40 kg Beginner Woman: 25 kg

FOR TIME 400 m Run 33 Deadlift 400 m Run 27 Power clean 400 m Run 21 Front squat 400 m Run 15 Shoulder to overhead Time cap: 10 min. Weight: Advanced Team M/M: 70 kg Advanced Team M/W: 70/50 kg Scaled Team M/M: 60 kg Scaled Team M/W: 60/40 kg

FOR TIME 100/80 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 70/60 kg

FOR TIME 70/60 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 40/35 kg

FOR TIME 80/70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 60/50 kg

FOR TIME 60 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 35 kg

FOR TIME 100 Knee to Chest Every break;  4 Squat snatch Time cap: 7 min. Weight: 40 kg

FOR TIME 80 Knee to Chest Every break;  4 Squat snatch Time cap: 7 min. Weight: 25 kg

FOR TIME 70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 50 kg

FOR TIME 70 Toes to bar Every break;  4 Squat snatch Time cap: 7 min. Weight: 45 kg

FOR TIME 80 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 60 kg

FOR TIME 70 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 50 kg

FOR TIME 70 Toes to bar (sync) Every break;  6 Squat snatch  (total) Time cap: 7 min. Weight: 60/40 kg

FOR TIME 60 Toes to bar (sync) Every break;  6 Squat snatch (total) Time cap: 7 min. Weight: 50/35 kg

FOR TIME (      ) cal. row 40 Burpee box jump over 2000 m Run Elite/Master 35+ : 100 cal. Advanced Man/Master 40+ : 90 cal. Scaled Man/Master 45+ : 80 cal. Beginner Man/Advanced Woman : 70 cal. Master 50+ : 70 cal. Scaled Woman : 60 cal. Beginner Woman : 50 cal.

FOR TIME 130 cal. row 40 Burpee box jump over (sync) 2500 m Run

FOR TIME 120 cal. row 40 Burpee box jump over (sync) 2500 m Run

FOR TIME 110 cal. row 40 Burpee box jump over (sync) 2500 m Run

FOR TIME 7 Snatches 5 Snatches 3 Snatches 1 Squat Snatch MEN RX: 60, 70, 80, 80 kg MASTERS 35+: 50, 60, 70, 70 kg MASTERS 40+: 50, 60, 70, 70 kg ADVANCED: 50, 60, 70, 70 kg SCALED: 40, 50, 60, 60 kg WOMEN RX: 35, 45, 55, 55 kg MASTERS 35+: 35, 40, 45, 45 kg ADVANCED: 35, 40, 45, 45 kg SCALED: 25, 30, 35, 35 kg

FOR TIME Buy in 60 DU (RX Unbroken) / 90 SU (Scaled)  Pull-Up Bar Movement 9 OH Squats Pull-Up Bar Movement 6 OH Squats Pull-Up Bar Movement 3 OH Squats MEN RX: Bar Muscle-Ups 12-8-4 / 60kg MASTERS 35+: Bar Muscle-Ups 7-5-3 / 50kg MASTERS 40+: Bar Muscle-Ups 7-5-3 / 50kg ADVANCED: Chest-to-Bar Pull-Ups 21-15-9 / 50kg SCALED: Pull-Ups 21-15-9 / 40kg WOMEN RX: Bar Muscle-Ups 7-5-3 / 45kg MASTERS 35+: Chest-to-Bar Pull-Ups 15-12-9 / 35kg ADVANCED: Chest-to-Bar Pull-Ups 15-12-9 / 35kg SCALED: Pull-Ups 21-15-9 / 25kg

2 ROUNDS FOR TIME 400m Run 20 Pistols / 40 Jumping Squats (Scaled) 10 Shoulder-to-OverHeads MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

FOR TIME 40 Deadlifts Shuttle Run (2×25m) 30 Back Squats Shuttle Run (2×25m) 20 Front Squats Shuttle Run (2×25m) 10 Thrusters MEN RX: 70kg MASTERS 35+: 60kg MASTERS 40+: 60kg ADVANCED: 60kg SCALED: 50kg WOMEN RX: 55kg  MASTERS 35+: 45kg ADVANCED: 45kg SCALED: 35kg

FOR TIME  4 c&J 1 wall walk 4 C&J barbell: 40kg 

FOR TIME  3 c&J 1 wall walk 3 C&J barbell: 45kg 

FOR TIME  2 c&J 1 wall walk 2 C&J barbell: 50kg 

FOR TIME  1 c&J 1 wall walk 1 C&J barbell: 70kg 

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Single Under Crossovers Time Cap: 8:00

4 Rounds For Time of: 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

3 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes