WOD Explorer

For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line   Time cap: 6 min

For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups  20 m DB lunge to finish line   Time cap: 6 min

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

3 Rounds for time: 40 Cal bike erg 30 Worm Squats Time cap: 12:00   Bike erg: Teams will have two bikes per team. Each bike needs to read 40 calories before the team advances to the worm. Athletes may adjust the damper and seat height. Athletes may not adjust the screen or handle bars in any way. Worm Squats: Athletes must all face forwards facing the crowd and clearly hold the worm on one shoulder (not across the back) All four athletes must squat below parallel. The rep is given when all athltetes reach hip extension at the top of the rep. Substitutions: Are allowed (but not required) at the end of each completed round of the workout, meaning there is two potential opportunities for subs here. Substitutions will always take place in a designated area.  

Complete for time: MF PAIR (any) 40 Sync burpees over the worm 30 Sync DB hang to overhead 20 Sync TTB -then- MF PAIR (any) 40 Sync DB hang to overhead 30 Sync TTB 20 Sync burpees over the worm -then- MF PAIR (any) 40 Sync TTB 30 Sync burpees over the worm 20 Sync DB hang to overhead Time cap: 14:00 (MF = Male and Female) Format. Only 2 athletes will be on the floor at any one time. This will always be a male and female pair. Once a pair starts a block of 90 reps they must complete it without the assistance of their other team mates. Loading: 22.5/15kg Substitutions: Are allowed (but not required) at the end of each completed block of 90 reps, meaning there is two potential opportunities for subs here. Substitutions will always take place in a designated area.

For Time: 21 Sync DB hang to overhead 100 Double unders (split anyhow) 27 TTB (split anyhow) 21 Sync DB hang to overhead 100 Double unders (split anyhow) 21 TTB (split anyhow) 21 Sync DB hang to overhead 100 Double unders (split anyhow) 15 Sync TTB 21 Sync DB hang to overhead 100 Double unders (split anyhow) 9 Sync TTB 22.5/15kg

4 Rounds for time: 80 Double unders (1 athlete) 10 Worm clean and jerks (4 athletes) Time cap: 10:00 Format: All 4 athletes run to the worm to signify the start of the workout and set a positional order that must be maintained for the entire workout. The female athlete at the back of the worm will then complete her 80 double unders whilst the other athletes wait by the worm. Once finished, the female athlete rejoins her team mates and together they complete 10 clean and jerks. After 10 reps, the first male athlete will make his way to the rope and complete 80 double unders. This process will repeat for four rounds (female - male - female - male) Substitutions: Are not allowed in this event. Choose 2 male and 2 female athletes to complete the entire event.

OPEN DIVISION For Time 15 Sync overhead squats 60/40kg 30 Sync pull ups 15 Sync overhead squats 60/40kg 20 Sync C2B pull ups 15 Sync overhead squats 60/40kg 10 Sync Bar muscle ups SCALED DIVISION For Time 15 Sync back squats 50/35kg 30 Pull ups (split anyhow) 15 Sync front squats 50/35kg 20 Pull ups (split anyhow) 15 overhead squats 50/35kg (split anyhow) 10 Sync pull ups

RX DIVISION: For Time: 15 Sync OHSQ (4 athletes) 60 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 40 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 70/47.5kg Subs are allowed after each block of work. OPEN DIVISION: For Time: 15 Sync OHSQ (4 athletes) 40 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 30 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 60/40kg Subs are allowed after each block of work.   SCALED DIVISION: For Time: 15 Sync back squats (4 athletes) 40 Pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Pull ups (1 athlete) - 15 Sync back squats (4 athletes) 20 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (1 athlete) Time cap: 12:00 Loading: 50/35kg Subs are allowed after each block of work.

OPEN DIVISION For time: 15 Sync Thrusters 30 HSPU  15 Sync Thrusters 10 Rope climbs 15 Sync Thrusters 20 Strict HSPU  15 Sync Thrusters 5 Legless Rope climbs 15 Sync Thrusters SCALED DIVISION For time: 15 Sync single arm DB thrusters 30 HSPU to a riser 15 Sync single arm DB thrusters 10 Rope climbs 15 Sync single arm DB thrusters 20 HSPU to a riser  15 Sync single arm DB thrusters 5 Rope climbs 15 Sync single arm DB thrusters  

RX DIVISION For time: 20 Worm Thrusters 18 Strict HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Legless rope climbs per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)   OPEN DIVISION For time: 20 Worm Thrusters 18 HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Rope climbs per athlete (first rep is legless) Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout) SCALED DIVISION For time: 20 Worm Thrusters 60 HSPU (split anyhow) 20 Worm Thrusters (*Sub opportunity after 10 reps) 8 Rope climbs (male athletes) 6 Rope climbs (female athletes) 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs.  For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

PART B For time: T.cap 3 min 100m Burpee Broad Jumps   One is working, one is resting. Split reps as you want.      PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

PART B For time: T.cap 3 min 100m Burpee Broad Jumps   One is working, one is resting. Split reps as you want.     

PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

 FOR TIME   5 snatch 45 kg each 5 c&J 55 kg each   TIME CAP: 5 MIN  FOR TIME   5 snatch 80/45 kg each 5 c&J 100/55 kg each   TIME CAP: 5 MIN FOR TIME   5 snatch 80 kg each 5 c&J 100 kg each   TIME CAP: 5 MIN

15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 abmat handstand push-ups 30m crocodile walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   TIME CAP: 15 MIN  FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

 FOR TIME   3 rounds syncro DT* 35 kg 50 wall-ball shots 6kg 2 rounds syncro DT 35 kg 50 wall-ball shots 6 kg 1 round syncro DT 35 kg 50 wall-ball shots 6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN FOR TIME   3 rounds syncro DT* 50/35 kg 50 wall-ball shots 9/6 kg 2 rounds syncro DT 50/35 kg 50 wall-ball shots 9/6kg 1 round syncro DT 50/35 kg 50 wall-ball shots 9/6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN FOR TIME   3 rounds syncro DT* 50 kg 50 wall-ball shots 9 kg 2 rounds syncro DT 50 kg 50 wall-ball shots 9 kg 1 round syncro DT 50 kg 50 wall-ball shots 9 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks

 FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

 FOR TIME   5 snatch 80/45 kg each 5 c&J 100/55 kg each   TIME CAP: 5 MIN

 FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN

FOR TIME   3 rounds syncro DT* 50/35 kg 50 wall-ball shots 9/6 kg 2 rounds syncro DT 50/35 kg 50 wall-ball shots 9/6kg 1 round syncro DT 50/35 kg 50 wall-ball shots 9/6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN

FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   5 snatch 80 kg each 5 c&J 100 kg each   TIME CAP: 5 MIN

FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

FOR TIME   3 rounds syncro DT* 50 kg 50 wall-ball shots 9 kg 2 rounds syncro DT 50 kg 50 wall-ball shots 9 kg 1 round syncro DT 50 kg 50 wall-ball shots 9 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks