WOD Explorer

Partner A: Bar Dead Hang Partner B: Max. Calories Row _________________________________________ Rules: - When the athlete falls from the bar, the other one can not continue the rowing machine. - Each time the athlete on the bar falls, the athletes exchange movements. - If the athlete continues the rowing machine, when the other one drop from the bar; team will get 3 calories penalty. 

Beginner Plus Man-Man Barbell Ağırlığı: 35 kg Box Yüksekliği: 60 cm _________________________________________ Beginner Plus Man-Woman Barbell Ağırlığı: 35 kg (Man) / 25 kg (Woman) Box Yüksekliği: 60 cm (Man) / 50 cm (Woman) _________________________________________ Beginner Man-Woman Barbell Ağırlığı: 30 kg (Man) / 20 kg (Woman) Box Yüksekliği: 60 cm (Man) / 50 cm (Woman) _________________________________________ Dipnot: Beginner Woman Box Jump Over yerine Box Step-Up Over yapabilir.

15 Box Pike def. HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike def. HSPU (athlete B) 10 Syncro Burpees over line 5 Box def. PIke HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Toes to Bars (athlete B) 10 Syncro Burpees over line 30 Toes to Bars (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 35kg + 5cm deficite for Box Pike HSPU Men: 50kg + 10cm deficite for Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

15 Box Pike HSPU (athlete A) 10 Syncro Burpees over line (all athletes) 10 Box Pike HSPU (athlete B) 10 Syncro Burpees over line 5 Box Pike HSPU (athlete C) 10 Syncro Burpees over line 10 Toes to Bars (athlete A) 10 Syncro Burpees over line 20 Leg Raises (athlete B) 10 Syncro Burpees over line 30 Knee Raises (athlete C) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete A) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete B) 10 Syncro Burpees over line 10 Barbell OVH Reverse Lunges (athlete C) Women: 25kg + using Abmat for  Box Pike HSPU Men: 40kg + flat Box Pike HSPU Antud kava puhul on oluline jälgida, et atleet A, B ja C on alati sama tiimiliige. 

1RM Snatch 1RM Clean & Jerk 30 minutes to find both totals.  Once snatch is complete, move on to C&J.  You cannot go back to snatch at the end. Feel free to go up and down in weight if you fail an attempt.

For time (10min tc) (A) 600m run  into  (B) 30-20-10 1 db devil presses (3kg) knee raises Flow Athletes start at the gate. At the 3 2 1 go, they run 600m. The time for the running part of this workout stops when the athlete passes the gate. From there, they go to their lane to start the second part of this workout. First, they perform 30 1 db devil presses. Athletes need to switch arms for every repetition. After finishing the devil presses they go to the rig and perform 30 knee raises. After that they go back to the dumbbell to do 20 devil presses. Then back to the rig for 20 knee raises. They end with a final round of 10 reps of each movement. The time is stopped when the athlete is back on the starting mat. There are two scores in this workout. (A) The time needed to complete the 600m run (gate to gate) and (B) the total time needed to complete the workout (run+workout).  Standards Devil Press  A rep starts with the athlete’s hand on the dumbbell and their chest and hips on the floor, and ends with the  athlete holding the dumbbell overhead with full extension in the knees, hips, the shoulder and elbow. The athlete needs to switch arms on every repetition. The athlete can bring the dumbbell overhead with a clean and jerk or a snatch. Knee raises A rep starts with the athlete' hanging on the bar and ends with both knees above the horizontal plane of the hip. The athlete can do a kipping movement with their feet crossing the vertical plane behind them or they can do them strict. 

For max Calories (Timecap 3min): Calories on Echo Bike * Women cals count x1.3

WEIGHLIFTING TOTAL 1 Rm Snatch Cap 4' Rest 3' 1 Rm Clean and Jerk Cap 4'

WEIGHLIFTING TOTAL 1 Rm Snatch Cap 5' Rest 1' 1 Rm Clean and Jerk Cap 5'

3 Rounds 40 Single Arm Alt Dumbbell Snatches 40 Cal Air Dyne * Each athlete completes 1 Round All Categories  22.5/15kg Beginner 15/10kg

Part A 15 push ups 15 box jump overs 40cm 15 sit ups 15 push ups 15 box jump overs 15 knee raises 15 push ups 15 box jump overs 15 toes to bar 15 push up  (abmat + 10kg) 15 box jump overs 15 pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: 1x knee raises + 1x toes to bar + 1x pull ups

Part A 5 wall walks 15 box jump overs 50/40 cm 15 knee raise / sit ups 15 hand release push ups 15 box jump overs 50/40 cm 15 toes to bar / knee raises 15 handstand push ups  (abmat) / hand release push ups 15 box jump overs 50/40 cm 15 pull ups / toes to bar 15 handstand push ups  (abmat) / abmat + 10kg plate 15 box jump overs 50/40 cm 15 chest to bar pull ups / pull ups TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex: Girls 1x knee raises + 1x toes to bar + 1x pull ups Boys: 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 24 knee raises 4 wall walk 15 box jump overs 60/50cm 18 toes to bar 4 wall walks 15 box jump overs 60/50cm 12 pull ups 4 wall walks 15 box jump overs 60/50cm 8 chest to bar pull ups TC: 12min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 5/4 wall walks 15 box jump overs 60/50cm 32/28 toes to bar 5/4 wall walks 15 box jump overs 60/50cm 24/20 pull ups 5/4 wall walks 15 box jump overs 60/50cm 16/12 chest to bar pull ups 5/4 wall walks 15 box jump overs 60/50cm 8/4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60cm 30 toes to bar 4 wall walks 15 box jump overs 60cm 22 pull ups 4 wall walks 15 box jump overs 60cm 14 ches to bar pull ups 4 wall walks 15 box jump overs 60cm 6 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 5 wall walks 12 box jump overs 50cm 20 knee raises 12 hand release push ups 12 box jump overs 50cm 16 toes to bar 12 hand release push ups 12 box jump overs 50cm 12 pull ups 12 handstand push ups (abmat) 12 box jump overs 50cm 8 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 28 toes to bar 4 wall walks 15 box jump overs 60/50cm 20 pull ups 4 wall walks 15 box jump overs 60/50cm 12 chest to bar pull ups 4 wall walks 15 box jump overs 60/50cm 4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 50cm 26 toes to bar 3 wall walks 15 box jump overs 50cm 18 pull ups 3 wall walks 15 box jump overs 50cm 10 chest to bar pull ups 3 wall walks 15 box jump overs 50cm 2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 3 wall walks 15 box jump overs 50cm 28 knee raise 3 wall walks 15 box jump overs 50cm 20 toes to bar 3 wall walks 15 box jump overs 50cm 12 pull ups 3 wall walks 15 box jump overs 50cm 4 chest to bar pull ups TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 3 wall walks 12 box step overs 40cm 20 sit ups 12 hand release push ups 12 box step overs 40cm 16 knee raises 12 hand release push ups 12 box step overs 40cm 12 toes to bar 12 hand release push ups 12 box step overs 40cm 8 jumping pull up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 compler 1x knee raises + 1x knee raises + 1x toes to bar

In 5 min: Lift the heaviest complex of • 2 thruster