WOD Explorer

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 8 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row

45 Cal Row 40 DB Burpee Box Step Overs (12.5) 40 DB Lunges 8 Gymnastics Complex (TTB+PU+C2B) 30 C+J 43Kg 15 Wall Walks 45 Cal Row

40 Cal Row 40 DB Burpee Box Step Overs (10Kg) 40 DB Lunges 6 Gymnastics Complex (TTB+PU+C2B) 20 C+J 35Kg 10 Wall Walks 40 Cal Row

3 rounds  25 kcal row 25 burpee over bar  25-15-5 deadlifts 100/70 kg  Sänk reps på marklyft varje varv 

CAP TIME 14min: 30 Wall ball 30 Deadlift 30 Chest to Bar 50 Double Under 20 Wall Ball 20 Deadlift 20 Handstand Push-ups 50 Double Under 10 Wall Ball 10 Deadlift ……Tie Break 10 Bar Muscle-up Barbell :100kgs/70kgs Wall Balls: 9/6 kgs

CAP TIME 14min: 30 Wall ball  30 Deadlift  20 Pullups  30 Double Unders  20 Wall Ball  20 Deadlift  10 Chest to Bar  30 Double Unders  10 Wall Ball  10 Deadlift  05 Wall Walks 

CAP TIME 14min: 30 Wall ball 30 Deadlift 20 Jumping Chin Overs 100 Jumping Rope 20 Wall Ball 20 Deadlift 10 Jumping Pullups 100 Jumping Rope 10 Wall Ball 10 Deadlift 05 Wall Walks Barbell :70kgs/35kgs Wall Balls: 9/4 kgs

*Sporcu her iki harekette de kaldıracağı ağırlığı kendisi belirler. (The Atlete will decide for weight for each movement)  *Squat clean için ayrı front squat için ayrı ağırlık belirleyebilir (The Athlete can choose two different waits for squat clean and front squat) *Skor; her iki hareket için ayrı ayrı hesaplanacak tekrar sayısı çarpı kaldırdığı birim sonuçlarının toplamından oluşacaktır (Score will be total of repetition x weight calculation for each movement)

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6 m unbroken handstand walk consists 6 meters unbroken handstand walk including U turn from the obstacle at 3 meters

3 Rounds of: 2x4m Obstacle HSW 12/10/8 Clean&Jerk (60kg/45kg) Masters 35+: 60kg/35kg Masters 45+: 50kg/35kg Masters 55+: 40kg

4 Rounds of: 4x4m Obstacle HSW 8 syncro Clean&Jerk (60kg/35kg)

Every 2min x3  (1 min Rest) 2Rounds of 7 strict HSPU 7 Burpee Box Jump over then max Distance Overhead Lunges (22,5kg/15kg) Masters 45+: 17,5kg/12,5kg Masters 55+: 15kg

Every 2min x3  (1 min Rest) Partner A: 10 DB Push Press/Partner B: Handstand Hold Partner A: 10 strict HSPU/Partner B: DB Overhead Hold then max Distance Overhead Lunges (22,5kg/15kg) Intermediate: Kipping HSPU

80 Double Unders 3 legless Rope Climbs 10 Thrusters (60kg/45kg) 80 Double Unders 20 Chest2Bar Pull Ups 10 Thrusters 80 Double Unders 10 Bar Muscle Ups 10 Thrusters Masters 45+: Rope Climb + 50kg/35kg Masters 55+: Rope Climb + 40kg

120 Double Unders 3 legless Rope Climbs 10 sync Thrusters (60kg/45kg) 120 Double Unders 20 Chest2Bar Pull Ups 10 sync Thrusters 120 Double Unders 10 Bar Muscle Ups 10 sync Thrusters Intermediate: Rope Climbs

20 Synchro Burpees over the Worm @60kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @60kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @60kg

20 Synchro Burpees over the Worm @45kg     100 Single Unders 60 Toes to Ring     100 Single Unders 60 Worm Squats @45kg     100 Single Unders 60 Box Jumps Over     100 Single Unders 20 Worm Clean&Jerk @45kg

12 Synchro Power Cleans @40kg   6 Rope Climbs 18 Toes to Bar   6 Rope Climbs 18 Toes to Bar    6 Rope Climbs 12 Synchro Power Cleans @40kg 36 Burpees over the Box

12 Synchro Power Cleans @40/25kg   6 Rope Climbs 18 Toes to Bar   6 Rope Climbs 18 Toes to Bar    6 Rope Climbs 12 Synchro Power Cleans @40/25kg 36 Burpees over the Box

21 Pull-ups 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg 21 Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish

15 Pull-ups 15 Worm Thrusters @45kg 15 Synchro Pull-ups 15 Worm Thrusters @45kg 15 Pull-ups 15 Worm Thrusters @45kg *Worm lunges to finish

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @80kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @80kg

20 Synchro Burpees over the Worm     100 Double Unders 40 Synchro Toes to Ring     100 Double Unders 60 Worm Squats @60kg     100 Double Unders 40 Box Jumps Over @90cm     100 Double Unders 20 Worm Clean&Jerk @60kg

18 Synchro Power Snatches @55kg   6 Rope Climbs 24 Synchro Toes to Bar   6 Rope Climbs 24 Synchro Toes to Bar    6 Rope Climbs 18 Synchro Power Snatches @55kg 48M Handstand Walk*          (*Can be done as you choose)