WOD Explorer

FOR TIME 2 km bike 200 m swim 2 km bike TC: 1h

For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot (24, 38 m) 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: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24,38 m) dumbbell  overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

Intermediate Team: For Time: 100 Partner Wallballs 1.000m Row

Elite Team: For Time: in pairs 100 Partner Wallballs/ 1.000m Row 1.000m Row/ 100 Partner Wallballs

Intermediate: For Time: Partner 1: 21-15-9 Cleans @35/50 12-9-6 Pull ups Partner 2: 15-12-9 Squat Cleans @35/50 9-7-5  Pull ups

Elite Team: For Time: MM Pair: 21-15-9  Synchro Cleans @60 12-9-6 Ring MUs FF Pair: 15-12-9 Synchro Squat Cleans @40 9-7-5  Ring MUs

Elite: For Time: 21-15-9 Cleans @40/60 9/7 - 7/5 - 5/3 Ring MUs

Elite: For Time: 100 Wallballs 1.000m Row

Intermediate: For Time: 20 WallWalks 30 Synchro DB Box Step over @1x22,5/15 30m DB Overhead Walking Lunges 30 Synchro DB Box Step over 20m HSW

Elite Team: For Time: 40m HSW - each has to do one segment 30 Synchro DB Box Step over @1x22,5/15 30m Synchro DB Overhead (2x) / FrontRacked (2x) Walking Lunges 30 Synchro DB Box Step over 40m HSW

Masters 40+: For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW  Masters 50+: For Time: 15 WallWalks 30 DB Box Step over @1x22,5/15 30m DB Walking Lunges 30 DB Box Step over 15m HSW 

Teens 15+: For Time: 15 WallWalks 30 DB Box Step over @1x15/10 30m DB Overhead Walking Lunges 30 DB Box Step over 15 Strict HSPUs Teens 12+: For Time: 15 WallWalks 30 DB Box Step over @1x10/5 30m DB Walking Lunges 30 DB Box Step over 15 Strict HSPUs

Elite:  For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW - Mix Skill

Teens 15+: For Time: 10-10-10-10 Thruster @20/30 5-5-5-5 Shuttle Runs 4-6-8-10 Pull ups Teens 12+: For Time: 10-10-10-10 Thruster @15/20 5-5-5-5 Shuttle Runs 15-15-15-15 Ring Rows

Masters 40+: For Time: 21-15-9 Cleans @35/50 7/5 - 5/3 - 3/1 Ring MUs Masters 50+: For Time: 21-15-9 Cleans @30/45 9-7-5 Chest to Bar

Scaled: For Time: 30 Synchro Thruster @20/30 20 Synchro Shuttle Runs 30 Pull ups - split as you want

Masters 40+: For Time: 10-10-10-10 Thruster @35/50 5-5-5-5 Shuttle Runs 2-4-6-8 Bar MUs Masters 50+: For Time: 10-10-10-10 Thruster @30/40 5-5-5-5 Shuttle Runs 4-6-8-10 Chest to Bar

Elite Team: For Time: 40 M/F Synchro Thruster @35/50 20 M/F Synchro Shuttle Runs 40 M/F Synchro Bar MUs

Elite: For Time: 10-10-10-10 Thruster @35/50 5-5-5-5 Shuttle Runs 4-6-8-10 Bar MUs

Scaled: For Time: 20 WallWalks 30 DB Box Step over @1x15/10 30m DB Walking Lunges 30 DB Box Step over 20 Strict Box HSPUs

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 15 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 12 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 10 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 8 cal Echo Bike 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch