WOD Explorer

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Handstand Push Ups (Strict or Kipping ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 9 Toes To Ring Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Pull Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 3 Wall Walks ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time 50 Double Unders 21 Deadlift @ 35/20 Kg 40 Double Unders 15 HSPU / Pike Push Ups 30 Double Unders 9 Power Snatch @ 35/20 Kg 10 Min TC

For Time 40 Line Hops 21 Air Squats 40 Line Hops 15 Hand Release Push Ups 40 Line Hops 9 Shuttle Runs 40 Line Hops 6 Min TC

FOR TIME: - 30 CLEAN AND JERK (70/45) - 60 BBJO - 30 CLEAN AND JERK REST 4' *SCALED (50/35)

2 ROUNDS: - 15 SYNC HANG SNATCH - 2DB @22’5/15 BARBELL @50/35 - 30 T2B 2 ROUNDS: - 15 SYNC HANG SNATCH - 30 C2B PULL UPS REST 4'

A. FOR TIME: 21-15-9 - FRONT SQUAT @80 - BAR MUSCLE UP SYNC REST 1' AND START B. B. 6' TO GO FOR A MAX REP OF: - CLEAN AND JERK

A) FOR TIME  1000 Row B) In the remaining Time of 9 Minutes Find Max Weight of Complex 3 Hang Squat Clean + 1 Shoulder to OH Score 1: Time of Row Score 2: Max Weight

For Time 30 Box Jump Overs 20 Overhead Squats 10 Bar Muscle Ups TC: 4 Min *ELITE MEN, MASTER MEN 35+ - 24 inch/ 60 kg *ELITE WOMEN - 20 inch/ 45 kg *ADVANCE MEN, MASTER MEN 40+ - 24 inch/ 50 kg

FOR TIME 30-20-10 Alternate Pistols 6-4-2 Rope Climb 9-6-3 Clean & Jerk (Increasing Weight) TC: 10 Min Clean & Jerk weights Round 1 - 60 Round 2 - 80 Round 3 - 100

FOR TIME 30-20-10 Alternate Db Front Rack Reverse Lunges 3-2-1 Rope Climb 9-6-3 Clean & Jerk (Increasing Weight) TC: 10 Min DB 15/10 Clean & Jerk weights Round 1 - 40/25 Round 2 - 50/30 Round 3 - 60/35

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

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

For Time 1.25k Run 1.5k Ski 1.25k Run 1.5k Row 1.25k Run 75 Burpees Over Log Time Cap: 40 min

For time- 6x800 Meters relay run Partner A- 800 meters Partner B- 800 meters Partner A- 800 meters Partner B- 800 meters Partner A- 800 meters Partner B- 800 meters

Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 2 - 10/8 Cal bike + 6 DB Thrusters Sync' - 6 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 2 - 8/6 Cal bike + 5 DB Thrusters Sync' - 5 Burpees over DB Partner 1 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB Partner 2 - 6/5 Cal bike + 4 DB Thrusters Sync' - 4 Burpees over DB

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

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.

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)

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)