WOD Explorer

WOD: Category: Inter Masters Female:  Cap Time 13min:  3 Rounds for Time:  21 Cal Row   15 Box Jumps Over Step down  9 2Dumbells Hang Squat Clean  & Jerk  Box: 50cm  Dumbbells: Female: 12.5kgs 

For Time Cap of 12 min 6 alternating full rounds (3 each) RX 8 Burpee Box Jump Over 24/20’’ 12/9 Cal Bike Scaled 8 Burpee Box Step Over 24/20’’ 12/9 Cal Bike

RX Part A: For Time Cap 6 min 200 Double Unders (alternate on 50 reps) 60 Toes to Bar (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete) Rest between Part 1 and 2 if you finish within the Time Cap! Scaled Part A: For Time Cap 6 min 200 Single Unders (alternate on 50 reps) 60 Toes to Bar at 50% (alternate on 15 reps) Part B: For max weight in 15 min 1 Squat Clean + 1 Hang Squat Clean + 2 Jerk (score is the heaviest weights combined from each athlete)

For Time with 15min time cap RX  40 Pull Ups (switch whenever) 20 Hang KB Snatch 53/35lbs (switch whenever) 40 Chest to Bar Pull Ups (switch whenever) 20 Hang KB Snatch 20 Wall Walks (switch whenever) 20 Hang KB Snatch 40 Chest to Bar Pull Ups 20 Hang KB Snatch 40 Pull Ups Scaled 40 Jumping Pull Ups (6 inch above head) (switch whenever) 20 Hang KB Snatch 26/18lbs (switch whenever) 40 Jumping Chest to Bar Pull Ups (6 inch above head) (switch whenever) 20 Hang KB Snatch 20 Scaled Wall Walks (switch whenever) 20 Hang KB Snatch 40 Jumping Chest to Bar Pull Ups 20 Hang KB Snatch 40 Jumping Pull Ups

30 Single Under unbroken 21 Thruster 40/30kg 21 Pull up 40 single under unbroken 15 Thruster 50/35kg 15 Pull up 50 single under unbroken 9 Thruster 60/40kg

5 Shuttle run (2x5m) 10 burpee box jump over 5 Shuttle run (2x5m) 10 burpee box jump over 20/18 cal row

FOR TIME 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. RING-/BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE TIME CAP: 15 MINUTES TIEBREAK:  THE TIME AFTER THE MUSCLE-UPS / CHEST-TO-BAR PULL-UPS ELITE AS PRESCRIBED RX 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE MASTER 35+ 1.5 MILES ECHO BIKE - TO SHARE 14 PISTOLS RIGHT - ATHLETE A 14 PISTOLS RIGHT - ATHLETE B 14 SYNC. BAR MUSCLE-UPS 14 PISTOLS LEFT - ATHLETE A 14 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE INTERMEDIATE 1.5 MILES ECHO BIKE - TO SHARE 28 PISTOLS - TO SHARE 20 SYNC. CHEST-TO-BAR PULL-UPS 28 PISTOLS - TO SHARE 0.75 MILES ECHO BIKE - TO SHARE SCALED 1.5 MILES ECHO BIKE - TO SHARE 20 BOX STEP-UPS RIGHT - ATHLETE A 20 BOX STEP-UPS RIGHT - ATHLETE B 15 CHEST-TO-BAR PULL-UPS - TO SHARE 20 BOX STEP-UPS LEFT - ATHLETE A 20 BOX STEP-UPS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE

FOR TIME 24-18-12 SYNC. TOES-TO-BAR 12-9-6 PIG FLIPS - TO SHARE TIME CAP: 10 MINUTES TIEBREAK:  THE TIME AFTER EACH ROUND, AFTER THE LAST REP PIG FLIP THE WEIGHTS FOR THE PIG FLIPS WILL BE A SURPRISE AND WILL VARY FOR EACH DIVISION. ELITE/RX/MASTER 35+ AS PRESCRIBED INTERMEDIATE 18-15-12 SYNC. TOES-TO-BAR 12-9-6 PIG FLIPS - TO SHARE SCALED 24-18-12 SYNC. LEG RAISES* 12-9-6 PIG FLIPS - TO SHARE *THE FIRST 6 REPS IN EVERY ROUND HAVE TO BE SYNC. TOES-TO-BAR 

FOR TIME 80 CALORIES SKI - TO SHARE 3 x 20 GROUND TO OVERHEAD (EACH) 100 CALORIES ROW - TO SHARE 3 x 10 BURPEE BROAD JUMPS (EACH) 120 CALORIES ECHO BIKE - TO SHARE TIME CAP: 25 MINUTES TIEBREAK: THE TIME AFTER THE BURPEE BROAD JUMPS ELITE | RX | MASTER 35+ | INTERMEDIATE AS PRESCRIBED PLATE GROUND TO OVERHEAD 20/15 KG SCALED AS PRESCRIBED PLATE GROUND TO OVERHEAD 15/10

FOR TIME SPRINT RELAY 16 BOX JUMP OVERS - 60/50 CM 8 HANG POWER SNATCHES - 70/45 KG 16 BOX JUMP OVERS - 60/50 CM 8 HANG SQUAT SNATCHES - 70/45 KG TIME CAP: 7 MINUTES THERE WILL BE NO TIEBREAK RX 16 BOX JUMP OVERS - 60/50 CM 8 HANG POWER SNATCHES - 60/40 KG 16 BOX JUMP OVERS- 60/50 CM 8 HANG SQUAT SNATCHES - 60/40 KG MASTER 35+ 16 BOX JUMP OVERS - 60/50 CM 8 HANG POWER SNATCHES - 55/35 KG 16 BOX JUMP OVERS- 60/50 CM 8 HANG SQUAT SNATCHES - 55/35 KG INTERMEDIATE 16 BOX JUMP OVERS - 60/50 CM 8 HANG POWER SNATCHES - 45/30 KG 16 BOX JUMP OVERS- 60/50 CM 8 HANG SQUAT SNATCHES - 45/30 KG SCALED 16 BOX JUMP OVERS - 60/50 CM 8 HANG POWER SNATCHES - 30/20 KG 16 BOX JUMP OVERS- 60/50 CM 8 HANG SQUAT SNATCHES - 30/20 KG

FOR TIME 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - TO SHARE 20 METER FRONT RACK LUNGES - EACH TIME CAP: 12 MINUTES TIEBREAK: THE TIME AFTER THE WALL BALL SHOTS IN EACH ROUND ELITE/RX 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 9/6 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 60/40 KG MASTER 35+ 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 9/6 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 45/30 KG INTERMEDIATE 3 ROUNDS OF: 3 WALL WALKS - EACH 50 WALL BALL SHOTS - 6/4 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 45/30 KG SCALED 3 ROUNDS OF: 2 WALL WALKS - EACH 40 WALL BALL SHOTS - 6/4 KG - TO SHARE 20 METER FRONT RACK LUNGES - EACH - 35/22.5 KG

FOR TIME 80 DOUBLE UNDERS - EACH 20 SYNC. CHEST-TO-BAR PULL-UPS 40 SYNC. DUMBBELL SNATCHES TIME CAP: 8 MINUTES NO TIEBREAK TIME ELITE / RX / MASTER 35+ 80 DOUBLE UNDERS - EACH 20 SYNC. CHEST-TO-BAR PULL-UPS 40 SYNC. DUMBBELL SNATCHES 22.5/15 KG INTERMEDIATE 60 DOUBLE UNDERS - EACH 20 SYNC. PULL-UPS 40 SYNC. DUMBBELL SNATCHES 17.5/12.5 KG SCALED 42 DOUBLE UNDERS - EACH 14 SYNC. PULL-UPS 28 SYNC. DUMBBELL SNATCHES 15/10 KG

For Time: 4 Rounds of 20 Toes2Bar 20 Box Jump over

For Time: 4 Rounds of 30 Toes2Bar 30 Box Jump over (split as needed)

For Time: 12/10 Ring Muscle Ups 30/25 cal SkiErg 15 Medball/Sandbag 2Shoulder Masters 45+: 7/5 RMU Master 55+: 7 Ring Muscle Ups

For Time: 20 Ring Muscle Ups 30/25 cal BikeErg 30/25 cal SkiErg 21 Medball/Sandbag 2Shoulder Intermediate: 30 Chest2Bar PullUp

For Time: 30 Chest2Bar PullUps 30/25 cal BikeErg 30/25 cal SkiErg 21 Medball/Sandbag 2Shoulder

For Time: 80 Wall balls @ 9/6 kg (all divisions) 40 Line facing burpees Time cap: 8 min

Snatch Ladder For Time: 7 Barbell snatches @ 90 kg 5 Barbell snatches @ 100 kg 3 Barbell snatches @ 110 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 65 kg 5 Barbell snatches @ 70 kg 3 Barbell snatches @ 75 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 50 kg 5 Barbell snatches @ 55 kg 3 Barbell snatches @ 60 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 45 kg 5 Barbell snatches @ 50 kg 3 Barbell snatches @ 55 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 40 kg 5 Barbell snatches @ 45 kg 3 Barbell snatches @ 50 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 35 kg 5 Barbell snatches @ 40 kg 3 Barbell snatches @ 45 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 80 kg 5 Barbell snatches @ 90 kg 3 Barbell snatches @ 100 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 70 kg 5 Barbell snatches @ 80 kg 3 Barbell snatches @ 90 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 60 kg 5 Barbell snatches @ 70 kg 3 Barbell snatches @ 80 kg Time cap: 5 min

Snatch Ladder For Time: 7 Barbell snatches @ 50 kg 5 Barbell snatches @ 60 kg 3 Barbell snatches @ 70 kg Time cap: 5 min

For Time: 3000m row Time cap: 14 min

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 80 kg Time cap: 13 min