WOD Explorer

For Load 6:00 Complex A:  1 Power Clean, 1 Front Squat + 1 Squat Clean Rest 1:00 6:00 Complex B: 1 Power Snatch, 1 Overhead Squat + 1 Squat Snatch

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups (Complex, must be done ubroken) 6 Snatch 50/35kg 9 Wall Balls 9/6kg

3 Knee raises + 3 Burpees over wall ball 6 Ground to overhead with wall ball 9/6kg 9 Wall Balls 9/6kg

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups  (Complex, must be done ubroken) 6 Snatch 60/45kg 9 Wall Balls 9/6kg

30 cal Row 20 Russian KB Swings 24/20kg 10 Box Facing Burpee Box Jumps Over 24" 20 Russian KB Swings 24/20kg 30 cal Row

20 cal Row 15 Russian KB Swings 12/8kg 10 Burpee Box Step up/down over 24/20" 15 Russian KB Swings 12/8kg 20 cal Row

Part A: TC 5 minutes 60 DU 30m Run 20 Front Squat DB 2x22.5kg 40 DU 20m Run 10 Front Squat DB 2x22.5kg 20 DU 10m Run Max effort Front Squat DB 2x22.5kg Pause 1 minute Part B:  TC 2 minutes Max Effort cal Assault Bike

Part A Time Cap: 15 minutes Buy In 4x5m Walking Lunge (5m Unbroken Segment) 2-4-6-8-10 Single DB Snatch Alt 12.5/7.5 kg 10-8-6-4-2 Deadlift 60/35

Details