WOD Explorer

3 Rounds for time of: 25/20 Cal Row 20/16 Cal Ski 15 Facing Burpee over the line 12 min time cap

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

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

5 Rounds for time: 6 Clean and Jerk (30kg) 7 Hanging knee raises 30 Single Unders Time Cap : 12:00

5 Rounds for time: 6 Clean and Jerk (42.5 kg) 7 Toes to Bar 25 Double Unders Time Cap : 12:00

For Time: 30m Double Db. Front Rack Walking Lunges (10) 20 Box Step up Overs 20 Deadlift (50) 25 Cal. Row 20 Deadlift (50) 20 Box Step up Overs 30m Double Db. Farmers Walking Lunges (10) TC: 15

For Time: 30m Double Db. Front Rack Walking Lunges (15) 25 Box Jump Overs 20 Deadlift (70) 30 Cal. Row 20 Deadlift (70) 25 Box Jump Overs 30m Double Db. Farmers Walking Lunges (15) TC: 15

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Everyday Variation :  1 x Dumbbell 15kg / 10kg   2 x D-balls 30kg / 20kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Intermediate Variation :  1 x Dumbbell 22.5kg / 15kg   2 x D-balls 40kg / 30kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbells unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Elite Variation :  2 x Dumbbell 22.5kg / 15kg   2 x D-balls 70kg / 40kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

For Time Athlete A 60 Box Jump Overs 60/50cm 60 kipping Handstand Push-ups split reps as needed Athletes A & B 50 synchronized Chest-to-Bar Pull-ups Athlete B 40 Box Jump Overs 75/60cm 40 strict Handstand Push-ups split reps as needed Timecap 15:00

For Time 12 - 8 - 4 Thrusters Bar Facing Burpees TC 6:00 Weights: OPEN: 60/40kg Masters 30 - 39: 50/35kg Masters 40+: 45/30kg

For Time 30 Wall Balls 9/6kg 15 Bar Facing Burpees 15 Thrusters 60/40kg 10 Shuttle Runs (10 x 6m in and out) one athlete completes a full round, then the second athlete completes a full round TC 10:00

3 Rounds for time 400m Run 30/22cal Row 30 alt. DB Snatches  Weights: Open / Masters 30 - 44   22.5/15kg Masters 45+.                     15/10kg TC 16:00

For Time 32/24cal Echo Bike 1 Lane Front Rack Lunges 16 Toes-to-Bar 1 Lane Front Rack Lunges 24/18cal Echo Bike 1 Lane Front Rack Lunges 24 Toes-to-Bar 1 Lane Front Rack Lunges 16/12cal Echo Bike 1 Lane Front Rack Lunges 32 Toes-to-Bar 1 Lane Front Rack Lunges TC 14:00 Weights: OPEN: 70/50kg MASTERS 30 - 44: 60/40kg

6 rounds for time Athlete A: 400m run while Athlete B: 30/22cal row into 20 synchro alt. DB Snatches 22.5/15kg Athletes can switch between row and run each round. 

For Time 24/16cal Echo Bike 1 Lane Lunges Anyhow 12 Toes-to-Bar 1 Lane Lunges Anyhow 18/12cal Echo Bike 1 Lane Lunges Anyhow 18 Toes-to-Bar 1 Lane Lunges Anyhow 12/8cal Echo Bike 1 Lane Lunges Anyhow 24 Toes-to-Bar 1 Lane Lunges Anyhow TC 14:00 Weights: 45/30kg

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs:  Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target Female pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

For Time (15min Cap) Partner A: 50/40 Cal Row Partner B: 50/40 Cal Bike 8 alternating Rounds 8/8 one arm DB Thruster 12 Burpees over the DB Partner B: 50/40 Cal Row Partner A: 50/40 Cal Bike DB Weight: MM 20kg, MF 20/12,5kg FF 12,5kg

(14 minutes rolling clock) 21-15-9  Thrusters (40/30) Hang cleans  On 6:  8 minutes to find a heavy clean  Split the reps however necessary as a pair.  Score is time then combined weight. If you do not complete part a in under 6 minutes you must move on and score will be total reps completed

 For time: (16 minutes)  1000m ski 2000m bike erg  500m ski  1000m bike erg Score is completion time 

3 Rounds for Time: 30 cal Row 10 Synchro Pull Ups 15 Kipping HSPU

3 Rounds for Time: 30 cal Row 10 Synchro Pull Ups 15 Kipping HSPU

3 Rounds for Time: 30 cal Row 10 Synchro Pull Ups 15 Kipping HSPU

3 Rounds for Time: 30 cal Row 10 Synchro Pull Ups 15 Kipping HSPU

For time: GRACE + ISABEL 30 C&J + 30 snatches Time cap - 8 min. *Barbell 50/35 kg

For time: GRACE + ISABEL 30 C&J + 30 snatches Time cap - 8 min. *Barbell 35/20 kg

For time: 60 cal row 60 cal ski 60 cal bike erg 60 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching

For time: 50 cal row 50 cal ski 50 cal bike erg 50 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching

For time: 50/40 cal row 50/40 cal ski 50/40 cal bike erg 50/40 wall balls Time cap - 15 min *Working athlete must perform 4 BBJO before switching