WOD Explorer

1 Round = 36 reps

1 Round = 30 reps

1 Round = 24 reps

1 Round = 30 reps

TIME CAP 13' 21 THRUSTER 12 PULL UPS 15 THRUSTER 9 PULL UPS 9 THRUSTERS 6 PULL UP 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 SYNC. THRUSTER 21 PULL UPS 15 SYNC. THRUSTER 15 PULL UPS 9 SYNC.THRUSTERS 9 PULL UP 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 SYNC. THRUSTER 21 C2B PULL UPS 15 SYNC. THRUSTER 15 C2B PULL UPS 9 SYNC.THRUSTERS 9 C2B PULL UP 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 THRUSTER 21 PULL UPS 15 THRUSTER 15 C2B PULL UPS 9 THRUSTERS 9 BAR MU 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

TIME CAP 13' 21 THRUSTER 21 C2B PULL UPS 15 THRUSTER 15 C2B PULL UPS 9 THRUSTERS 9 C2B 2'REST  5' CAP  1 RM MAX 1 CLEAN 1 FRONT SQUAT 1 JERK

B.I. 15 CH2B then 9-6-3-6-9 Box jump over 60cm DB Hang Squat Clean 1x22,5 kg  Deadlift 65kg

32 A-Jump 16 cal Bike Erg @dumper 7 16 DB Box Step Over 50 cm 4/4 Pistols Intermediate: 1x15 kg  Elite: 1x22,5 kg / unbroken pistols

B.I.: 20 jumping pull-up then 10-8-6-4 deadlifet 80kg DB Hang Squat Clean 30kg Box Jump Overs

3 LATERAL BURPEE OVER DB 3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @22,5KG / @15KG.

3 LATERAL BURPEE OVER DB 3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @15KG/ @10KG.

3 BURPEE  3 DB HANG CLEAN TO OVERHEAD 10M WALKING LUNGES *Después de cada ronda añadir +3 burpees y +3 hang clean. DB @10KG/ @5KG.

0-8' - Max Distance Row 2'-4' - Max T2B 6'-6'40" - Max Ton thruster (A) 7'20 -8' - Max Ton thruster (B)

3 RFT 10 shuttle run - divide 15 KB deadlift sync 10 Burpee to.bumper sync Buy out- 10 wall walks - divide

15 Box jumps sync @24/20 2 Rounds 10 DB hang snatch alt. @22.5/15 (Atleta A) 10 C2B (Atleta A) 10 DB hang snatch alt. @22.5/15 (Atleta B) 15 C2B (Atleta B) 15 Box Jumps Sync @30/24 2 Rounds 30 DB hang Snatch sync @22.5/15 15 BMU

Snatch max untill miss, and then Clean and jerk max. Score is SUM( Total) best lift of snatch and best lift clean and jerk 40 sec lift/30 sec transition Vyr: 40-50-60kg Mot: 35-40-45kg TC - 4 min

6 Double crossovers/ single crossovers/10 DU 6 pistol squat Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

4 Burpee shuttle run (10 + 10 m) 4 Clean and jerk 4 DB snatch 2 Muscle up/ 4 C2B pull up/pull ups 4 Toes to bar 4 sHSPU/ kHSPU/wall walks 8 wall balls TC - 4 min

PART A 6 Double crossovers/ single crossovers/10 DU 6 pistol squat PART B Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min

PART A 6 Double crossovers/ single crossovers/10 DU 6 pistol squat PART B Into 2 rounds 5 Deadlift 5 V-ups TC - 4 min