WOD Explorer

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu   Timecap 10min

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu (15/8cm)   Timecap 10min

2 rounds for time: 20 sandbag squat (70/50kg) 25/20cal ski   To finish: 150m swim   Timecap 11min

2 rounds for time: 20 sandbag squat (70/50kg) 25/20cal ski   To finish: 150m swim   Timecap 10min

Event 6 is a two-part workout   PART A - BURN AND TURN For time: 100m shuttle run 25m sled push 125m shuttle run   Timecap 2min   2min rest then PART B

Event 6 is a two-part workout   PART A - BURN AND TURN For time: 100m shuttle run 25m sled push 125m shuttle run   Timecap 2min   2min rest then  PART B

For time: 50/40 echo bike 20 bmu 40 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish   Timecap 12min

For time: 50/40 echo bike 25 bmu 50 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish   Timecap 12min

Event 6 is a two-part workout After PART A  and mandatory 2min rest:   PART B - RAMP IT UP For time: 1 rope climb 2 hs walk ramp 1 rope climb 1 hs walk ramp   Timecap 2min

Event 6 is a two-part workout After  PART A and mandatory 2min rest:   PART B - RAMP IT UP For time: 1 legless rope climb 2 hs walk ramp 1 legless rope climb 1 hs walk ramp   Timecap 2min

6 rounds for time 8 Snatches 400m run   timecap: 20 minutes   Sport men & 40+ masters men - 40kg Sport women & 40+ masters women - 25kg Rx women - 35kg 35+ men - 50kg   key points: Any style of snatches are allowed Athletes run 2x200m  tiebreaker is last completed round if timecap is reached. Workouts starts with snatches not run - Instagram post is misleading.

35+ masters men, Sport men, 40+ men divison: For time 40 Cal Ski Erg 30 Toes to Bars 40 Box Step Overs with KB 30 Chest to Bar Pull-ups 40 Cal Ski Erg   Timecap: 12 minutes   35+ masters men use 32kg Sport men, 40+ men use 24kg   Sport women & 40+ masters women divison: For time 30 Cal Ski Erg 20 Toes to Bars 40 Box Step Overs with 16kg KB  20 Pull-ups 30 Cal Ski Erg   Timecap: 11 minutes   Rx women division: For time 30 Cal Ski Erg 20 Toes to Bars 40 Box Step Overs with 24kg KB 20 Chest to Bar Pull-ups 30 Cal Ski Erg   Timecap: 11 minutes   Some key points: Box hight is regular - 50cm for women and 60cm for men During the box step overs, athletes may hold the KB anyhow. Kb cannot touch the box or rest on athlete's legs.  Each athlete may use 1 assisting box for reaching the pull-up bar.  Tiebreaker is each completed movement in case of reaching timecap.    

8 rounds for time: 1 Rope Climb 5 Burpee Box Jump Overs   Timecap: 7 minutes   All divisions perform the same workout. All men jump 75cm box All women jump 60cm box   Rope climb hight is roughly 5m for men and 4.5m for women. Men have to touch the beam and women a red mark on rope.  Workout starts and ends on starting platform.   After each completed round athlete must move a cone to next section. Tiebreaker is athlete's last completed round in case of reaching timecap. 

For time: 500/400m row 24m KB OVH Lunges 12/9 Bar Muscle Ups  12m Handstand walk*   TC: 8 minutes   Rx women: 24kg KB + 9 BMU 40+ men: 24kg KB + 12 BMU Sport men & 35+ men: 32kg KB + 12 BMU Sport women & 40+ women: 16kg KB + 12 C2B Pull-ups   *HS Walk: 1st 4m section - regular 2nd 4m section - over plates 3rd 4m section - starting from headstand 4m must be completed unbroken   Sport women & 40+ women - regular HSW 2m must be completed unbroken   Tiebreaker is each completed movement  

For Time: 5 Wall Walk 50 Wall Balls (9/6kg) 5 Wall Walks 50/35 cal Echo Bike (8 min cap)

For Time: 75 Wall Balls (9/6kg) 50/35 cal EchoBike 25m HS Walk (time cap: 8 mins)   Handstand Walk will be 5x5m (1 rep =  5 unbroken meters) 

  For Time: 200 Double Unders 100 Toes To Bar 50 Burpee Box Over Jump Jumps (50cm)  100 Pull Ups 200 Double Unders (time cap: 18 mins)   Split reps as you want, one partner works at a time.  50cm box for all athletes. Burpee Box Over Jump Jump are performed with the step down.   

TEAMS MASTER & TEAMS INTERMEDIATE For time: 2 Rounds of: 30 cal Row + 10 BMU 2 Rounds of: 30 cal Row + 15 Kipping HSPU 2 Rounds of: 10 BMU + 15 Kipping HSPU Time cap: 15 min

TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min

TEAMS ROOKIE For time: 40 Sync. Burpees Over Sandbag Advance sandbags every 10 reps Time cap: 6 min TEAMS MASTER & INTERMEDIATE For time: 80 Sync. Burpees over sandbags Advance sandbags every 20 reps Time cap: 7 min   TEAMS SCALED For time: 60 Sync. Burpees over sandbags Advance sandbags every 15 reps Time cap: 7 min TEAMS RX For time: 100 Sync. Burpees over sandbags Advance sandbags every 25 reps Time cap: 8 min For time: 20 Line-facing burpees (2 lines, 20 cm apart) 20 Sandbag-facing burpees 20 Box-facing burpees 20in MF 20 Box-facing burpees 24in MF Time cap: 8 min  

TEAMS RX For time: 40m Sync. Sandbag walking lunges  100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg   TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges  75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg  

For time: 3 Rounds of: 30/20 cal Row + 10 BMU Time cap = 6 min Rest 3 min 3 Rounds of: 30/20 cal Row + 15 Strict HSPU Time cap = 6 min Rest 3 min 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap = 6 min Total time cap: 24 min

For time: 100 Heavy DU 30m Farmer walking lunges 100 Heavy DU 30m Front rack walking lunges 100 Heavy DU 15m Overhead walking lunges 2 x 22.5/15kg Time cap: 10 min

TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min   TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min   TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min

TEAMS ROOKIE For time: 40 Sync. Burpees Over Sandbag Advance sandbags every 10 reps Time cap: 6 min

TEAMS MASTER & INTERMEDIATE For time: 80 Sync. Burpees over sandbags Advance sandbags every 20 reps Time cap: 7 min   TEAMS SCALED For time: 60 Sync. Burpees over sandbags Advance sandbags every 15 reps Time cap: 7 min

TEAMS RX For time: 100 Sync. Burpees over sandbags Advance sandbags every 25 reps Time cap: 8 min

For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min  

For time: 20 Line-facing burpees (2 lines, 20 cm apart) 20 Sandbag-facing burpees 20 Box-facing burpees 20in MF 20 Box-facing burpees 24in MF Time cap: 8 min  

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 4 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