WOD Explorer

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 (8 MIN TIMECAP) 9-15-21 REPS OF: BIKE ERG CALORIES DUMBBELL BENCH PRESS TOES TO BARS    SCORE IS TIME OR REPS IN 8 MINUTES   TIEBREAKER: TIME OF LAST COMPLETED TOES TO BARS     DB WEIGHTS: RX/35+ MEN: 2X22.5KG RX/35+ WOMEN: 2X15KG SPORT/45+ MEN: 2X15KG SPORT/45+ WOMEN: 2X10KG + LEG RAISES

FOR TIME - TIME CAP 10 MINUTES 30 DOUBLE UNDERS 15 HANG SQUAT CLEANS 30 DOUBLE UNDERS 15 CHEST TO BAR PULL-UPS 30 DOUBLE UNDERS 15 OVERHEAD SQUATS 30 DOUBLE UNDERS 15 BAR MUSCLE UPS   SCORE IS TIME OR REPS IN 10 MINUTES TIEBREAKER IS TIME AFTER LAST COMPLETED DOUBLE UNDERS   STANDARDS RX/35+: UNBROKEN DU + 40/60KG  SPORT/45+: REGULAR DOUBLE UNDERS + 30/50KG   NB! SPORT/45+ WILL PERFORM PULL-UPS AND THEN CHEST TO BAR PULL-UPS

FOR TIME   5km row* * 400m lap run after each 1 km   TIME CAP: 35 MIN TIE BREAK: time after last km on rower

FOR TIME   18 wall-ball shots 6kg 15 KB Swing to shoulder height 16kg 12 cal bikeerg (damper 6) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN FOR TIME   21 wall-ball shots 9kg 18 KB swings to shoulder height 24kg 15 cal bikeerg (damper 8) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN FOR TIME   18 wall-ball shots 9kg 15 KB swing to shoulder height 24kg 12 cal bikeerg (damper 8) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN FOR TIME   21 wall-ball shots 12kg 18 KB swing to shoulder height 32kg 15 cal bikeerg (damper 10) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 30 push-ups 50 m swim 30 sit-ups 50 m swim 5 pool muscle-ups 50m swim   TIME CAP: 12 MIN FOR TIME   50 m swim 30 squat jumps 50 m swim 20 handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN FOR TIME   50 m swim 30 squat jumps 50 m swim 20 strict handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   18 wall-ball shots 6kg 15 KB Swing to shoulder height 16kg 12 cal bikeerg (damper 6) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN

FOR TIME   21 wall-ball shots 9kg 18 KB swings to shoulder height 24kg 15 cal bikeerg (damper 8) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FOR TIME   10 toes-to-bars 5 pull-ups 10 m dumbell overhead walking lunge 15kg 60 single-unders 2 wall walks   12 toes-to-bars 6 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   14 toes-to-bars 7 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   16 toes-to-bars 8 pull-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   6 toes through rings 3 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders 10 m handstand walk (minimum 5m)   8  toes through rings 4 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 crossovers 10 m handstand walk (minimum 5m)   10  toes through rings 5 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 5m)   12 toes to rings 6 muscle-ups   TIME CAP: 12 MIN

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 35kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 25kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row 2 rounds of - 3 legless rope climbs - 6 squat cleans 90kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 60kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 55kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 35kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN

FOR TIME   18 wall-ball shots 9kg 15 KB swing to shoulder height 24kg 12 cal bikeerg (damper 8) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN

FOR TIME   21 wall-ball shots 12kg 18 KB swing to shoulder height 32kg 15 cal bikeerg (damper 10) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 30 push-ups 50 m swim 30 sit-ups 50 m swim 5 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 20 handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 20 strict handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 pull-ups 10 m dumbell overhead walking lunge 15kg 60 single-unders 2 wall walks   12 toes-to-bars 6 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   14 toes-to-bars 7 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   16 toes-to-bars 8 pull-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN

FOR TIME   6 toes through rings 3 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders 10 m handstand walk (minimum 5m)   8  toes through rings 4 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 crossovers 10 m handstand walk (minimum 5m)   10  toes through rings 5 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 5m)   12 toes to rings 6 muscle-ups   TIME CAP: 12 MIN

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 35kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 25kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row 2 rounds of - 3 legless rope climbs - 6 squat cleans 90kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 60kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 55kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 35kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN