WOD Explorer

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)

EVENT 2 “DT” 5 ROUNDS FOR TIME (TIME CAP 12 MIN) 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS *RX MEN 70KG *SPORT/35+/40+:  50/35 KG    MOVEMENT STANDARDS: - round starts with deadlifts - full extension in deadlift is required - extended hips, knees, chest in one vertical line - mixed grip in deadlift is allowed  - hang cleans start with full extension, only then cleaning the bar  - hang should start at knee level or higher (lowering the bar below the knee is not allowed) - cleans should be catched in POWER position - (squat cleans below parallel are not allowed) - clean should be ended with full extension - hips, knees extended in one line, elbows clearly in front of the bar  - shoulder to overhead may be performed as strict press, push press, push jerk or split jerk - full extension at the end of STOH is required  - barbell may be dropped at any time if needed

FOR TIME (TIME CAP 12 MIN): 30-20-10 REPS OF CAL ROW GOBLET BOX STEP OVERS  RX: TOES TO BAR - CHEST TO BAR - BAR MUSCLE UP ALL OTHER CATEGORIES: TOES TO BAR - PULL UPS - CHEST TO BAR   *WEIGHT RX MEN: 24 KG KETTLEBELL SPORT MEN/35+/40+: 20 KG SPORT WOMEN: 16 KG    MOVEMENT STANDARDS: - ROWING STARTS WITH SITTING ON THE ROWER, SCREEN TURNED ON, ATHLETE MAY LEAVE THE ROWER ONLY AFTER REQUIRED CALORIES ARE DONE - IN BOX STEP OVERS KETTLEBELL SHOULD BE KEPT IN FRONT OF THE ATHLETE, KEEPING IT WITH BOTH HANDS AS SHOWN IN THE VIDEO - IN BOX STEP OVERS FULL EXTENSION ON THE BOX IS NOT REQUIRED - DURING BOX STEP OVER BOTH FEET SHOULD TOUCH THE BOX (STEPING OVER WITH ONE LEG IS NOT ALLOWED) - IT IS NOT ALLOWED TO DROP THE KETTLEBELL. IN CASE OF A DROP, ATHLETE SHOULD START CURRENT BOX STEP OVERS FROM THE BEGINNING!!! - IN TOES TO BAR IT IS NECCESSARY TO BRING HEELS BEHIND THE VERTICAL LINE - TOES MUST TOUCH THE BAR AT THE SAME TIME - IN CHEST TO BARS ANY PART OF THE BODY BELOW THE COLLAR BONE MUST TOUCH THE BAR - IN PULLUPS CHIN SHOULD BE CLEARLY SEEN OVER THE BAR  - ANY KIND OF PULLUPS/CHEST TO BAR IS ALLOWED - STRICT, KIPPING, BUTTERFLY - IN BAR MUSCLE UPS AT THE TOP OF THE BAR IT IS NECCESSARY TO FULLY EXTEND ELBOWS - RESTING ON THE BAR IS NOT ALLOWED 

EVENT 4 – “FINAL” 3 ROUNDS FOR TIME (TIME CAP 8 MIN)   60 DOUBLE UNDERS 12 FRONT SQUATS IN 1.RD/OHS IN 2.RD/SQUAT SNATCH IN 3.RD *RX MEN PERFORM 6 M HANDSTAND WALK AFTER EACH ROUND (EXCEPT THE LAST ROUND)   RX 70 KG SPORT MEN/40+/35+ 50kg SPORT WOMEN 35 KG **tie breaker - time of the second round   MOVEMENT STANDARDS: - Athletes start with double unders using their own jump rope - During double unders jump rope must pass feet twice - after first double unders athletes perform 12 front squats (first rep may be squat clean or power clean + front squat) - after double unders in second round athletes perform 12 overhead squats (first lift may be done as squat snatch OR power snatch + overhead squat OR as power clean + bringing the bar to the back + snatch grip stoh + finally overhead squat) - after double unders in third round athletes perform 12 squat snatches - in squat snatch barbell should be lifted in one movement from the ground (power snatch + overhead squat is not allowed)  - full extension in each barbell movement is reguired (knees and hips fully extended)  - barbell may be dropped only on thicker part of the flooring  - RX men after each round perform 6 m handstand walk back to the double unders (except after last squat snatches) 

"SANDSTORM" For time 20 DB Snatches 1 lap run 18 DB Snatches 2 laps run 16 DB Snatches 3 lap run 14 DB Snatches 4 laps run 12 DB Snatches 5 laps run 10 DB Snatches TC:13 min   SPORT: 15/10KG DB INT/40+: 22.5/15KG DB RX: 32.5/22.5KG DB  

FOR TIME 20 Hang Cleans 20 Front Squats 20 Shoulder to Overhead 20 Thrusters EMOM: 6 Burpees over line   Sport: 40/25kg BB 40+&INT: 50/30kg BB RX: 60/35kg BB   TC: 8 minutes Tiebreaker: reps done at 3 min mark.   Key points: To advance to the next minute, athlete must complete all burpees. Burpees are not counted as score reps.

FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min   Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB   Tiebreaker: Row Erg time   EVENT 3B will start right after EVENT 3A (8 min + 2 min) FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min   Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB   Tiebreaker: Row Erg time   EVENT 3B will start right after EVENT 3A (8 min + 2 min)  

FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min   Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB   Tiebreaker: Row Erg time   EVENT 3B will start right after EVENT 3A (8 min + 2 min)  

5 ROUNDS FOR TIME 10 DOUBLE DUMBBELL OVERHEAD LUNGES 2x 2m HANSTANDWALK    RX MEN: OVER OBSTACLE   DB WEIGHTS: MEN: 2X22.5KG WOMEN: 2X15KG   TIMECAP: 5 MIN   KEY POINTS 2M UNBROKEN WALK LUNGES ARE DONE AT ONE PLACE, NOT WALKING

FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS

5 ROUNDS FOR TIME 10 DOUBLE DUMBBELL OVERHEAD LUNGES 2x 2m HANSTANDWALK    RX MEN: OVER OBSTACLE   DB WEIGHTS: MEN: 2X22.5KG WOMEN: 2X15KG   TIMECAP: 5 MIN   KEY POINTS 2M UNBROKEN WALK LUNGES ARE DONE AT ONE PLACE, NOT WALKING

FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS

I GO, YOU GO, FOR TIME:   50 SINGLE UNDERS 40 BOX JUMPS 60/50 30 RKBS 24/16 20 BURPEES HR (PARTNER CHANGE) 20 BURPEES HR 30 RKBS 24/16 40 BOX JUMPS 60/50 50 SINGLE UNDERS

5 ROUNDS FOR TIME: 8 SYNCHRO THRUSTERS 40/25 4 BURPEE SHUTTLE RUN (10M)

FOR TIME  BUY IN 75 WALL BALLS (PARTNER HANG) 9/6 KG 3 ROUNDS SYNCHRO 10 TOES TO RINGS SYNCHRO 15 DEADLIFTS 70/40 KG BUY OUT 75 WALL BALLS (PARTNER HANG)   TIME CAP 13 MIN

FOR TIME SYNCHRO 5 POWER CLEANS 60/35 KG 20 DB BENCH PRESSES 22,5/15 KG 6 ROPE CLIMBS   SYNCHRO 10 POWER CLEANS 20 DB BENCH PRESSES 4 ROPE CLIMBS   SYNCHRO 15 POWER CLEANS 20 DB BENCH PRESSES 2 ROPE CLIMBS   TIME CAP 9 MIN

4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards 4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 50/35kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg   40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg   Time cap: 12 min   STANDARDS: https://www.wodla.com/standards

For time: 30 Clean & Jerks 80/55kg   Time cap: 6 min   STANDARDS: https://www.wodla.com/standards For time: 15 Snatch 80/55kg 15 Ground to Overhead 90/60kg   Time cap: 6 min   STANDARDS: https://www.wodla.com/standards

4 Rounds For Time:  30 Pull ups (split anyhow)  20 Worm Squats   10 Worm Clean & Jerks   STANDARDS: https://www.wodla.com/standards

00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg  18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg  9 - 7 - 5 Synchro Bar Muscle Ups   STANDARDS: https://www.wodla.com/standards

For Time:  20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line   Time cap: 8 min

For Time:  20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line   Time cap: 8 min For time: 50 Double unders (each) 20 Worm thrusters 50 Double unders (each) 20m Worm lunge   Time cap: 6 min   STANDARDS: https://www.wodla.com/standards For Time: 20 Ring muscle ups (split anyhow) 30 Worm squats 10 Sync bar muscle ups 20 m Worm lunge to finish line   Time cap: 6 min

For time: 30 Clean & Jerks 80/55kg   Time cap: 6 min   STANDARDS: https://www.wodla.com/standards

4 Rounds For Time:  30 Pull ups (split anyhow)  20 Worm Squats   10 Worm Clean & Jerks   STANDARDS: https://www.wodla.com/standards

5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards 5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

For time: 15 Snatch 80/55kg 15 Ground to Overhead 90/60kg   Time cap: 6 min   STANDARDS: https://www.wodla.com/standards