WOD Explorer

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 ELITE  60/40kg SPORT/45+ 40/25kg

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 ELITE  60/40kg SPORT/45+ 40/25kg

INDIVIDUAL EVENT 1 3 ROUNDS FOR TIME 20 SINGLE ARM KB OVERHEAD SQUATS 1.5KM FAT BIKE CROSS-COUNTRY RIDE TIME CAP: 16 MINUTES   KB WEIGHTS: SPORT DIVISION - 12/16KG ELITE/RX/35+ DIVISION - 16/24KG 40 AND 45+ MASTERS - 12/24KG   THERE IS A TIEBREAK AFTER EACH ROUND OF OVHS. DURING THE KB OVHS ATHLETE IS ALLOWED TO SWITCH ARMS ANYHOW. EQUAL REPS PER ARM IS NOT NEEDED. DURING THE BIKE RIDE, ATHLETES ARE REQUIRED TO WEAR A HELMET. HELMETS ARE PROVIDED BY ORGANIZER, HOWEVER, ATHLETE MAY USE THEIR OWN. BEFORE THE START, ATHLETE MAY SET UP THE SADDLE FOR THE BIKE.  THERE WILL BE FEW BIKES ALSO IN WARM UP AREA.

TEAM EVENT 1 - ROUGH START FOR TIME 40 WORM SQUATS - ALL 4 ATHLETES 40 SYNCRO WORM FACING BURPEES - 3 ATHLETES WORKING 400M TEAM RUN - ALL 4 ATHLETES 40 SYNCRO TOES TO BARS - 2 ATHLETES WORKING 40 WORM SQUATS - ALL 4 ATHLETES WORKING TIME CAP: 20 MINUTES   TIEBREAK AFTER 400M RUN AFTER EACH SET OF 10 WORM SQUATS WORM HAS TO MOVE INTO NEXT BOX DURING BURPEES AND TOES TO BAR, NONWORKING MEMBERS HAS BE IN DESIGNED AREA. EACH SWITCH HAS TO BE DONE IN THAT AREA. DURING THE RUN, ALL TEAM MEMBERS HOLD ONTO A ROPE. TEAM CHOOSE, WHO ARE WORKING, HOW ARE NOT. REPS DOES NOT HAVE TO BE SPLIT EQUALLY ON BURPEES AND TOES TO BARS

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)

EVENT 4 – “FINAL” 3 ROUNDS FOR TIME (TIME CAP 8 MIN)   60 DOUBLE UNDERS 12 FRONT SQUATS IN 1.RD/OHS IN 2.RD/SQUAT SNATCH IN 3.RD *RX MEN PERFORM 6 M HANDSTAND WALK AFTER EACH ROUND (EXCEPT THE LAST ROUND)   RX 70 KG SPORT MEN/40+/35+ 50kg SPORT WOMEN 35 KG **tie breaker - time of the second round   MOVEMENT STANDARDS: - Athletes start with double unders using their own jump rope - During double unders jump rope must pass feet twice - after first double unders athletes perform 12 front squats (first rep may be squat clean or power clean + front squat) - after double unders in second round athletes perform 12 overhead squats (first lift may be done as squat snatch OR power snatch + overhead squat OR as power clean + bringing the bar to the back + snatch grip stoh + finally overhead squat) - after double unders in third round athletes perform 12 squat snatches - in squat snatch barbell should be lifted in one movement from the ground (power snatch + overhead squat is not allowed)  - full extension in each barbell movement is reguired (knees and hips fully extended)  - barbell may be dropped only on thicker part of the flooring  - RX men after each round perform 6 m handstand walk back to the double unders (except after last squat snatches) 

FOR TIME 20 Hang Cleans 20 Front Squats 20 Shoulder to Overhead 20 Thrusters EMOM: 6 Burpees over line   Sport: 40/25kg BB 40+&INT: 50/30kg BB RX: 60/35kg BB   TC: 8 minutes Tiebreaker: reps done at 3 min mark.   Key points: To advance to the next minute, athlete must complete all burpees. Burpees are not counted as score reps.

FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min   Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB   Tiebreaker: Row Erg time   EVENT 3B will start right after EVENT 3A (8 min + 2 min) FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min   Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB   Tiebreaker: Row Erg time   EVENT 3B will start right after EVENT 3A (8 min + 2 min)  

FOR MAX WEIGHT   3 ATTEMPTS EVERY 3 MIN.  90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT   KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL.  COLLARS ARE MANDATORY.  ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.

FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min   Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB   Tiebreaker: Row Erg time   EVENT 3B will start right after EVENT 3A (8 min + 2 min)  

FOR MAX WEIGHT   3 ATTEMPTS EVERY 3 MIN.  90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT   KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL.  COLLARS ARE MANDATORY.  ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.

21-15-9 ECHO BIKE CAL SYNCHRO GOBLET SQUATS 24/16

3 ROUNDS FOR CALORIES 3 MIN ON/1 MIN OFF 30 SYNCHRO AIR SQUATS 15 BURPEE SHUTTLE RUNS CAL ECHO BIKE     

4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards 12 min AMRAP:  21 Toes to Bar (split anyhow)  15 Synchro Box Jump Overs 60cm  9 Synchro Single Arm Alternating Devils Press 22,5/15 kg    STANDARDS: https://www.wodla.com/standards For time: 50 toes to bar (athlete 1) 50 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg   40 toes to bar (athlete 1) 40 toes to bar (athlete 2) ----- Accumulating 60 cal bike erg ----- 20 snatches 90/60kg   Time cap: 12 min   STANDARDS: https://www.wodla.com/standards 4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

12 min AMRAP:  21 Toes to Bar (split anyhow)  15 Synchro Box Jump Overs 60cm  9 Synchro Single Arm Alternating Devils Press 22,5/15 kg   STANDARDS: https://www.wodla.com/standards

4 Rounds For Time:  30 Pull ups (split anyhow)  20 Worm Squats   10 Worm Clean & Jerks   STANDARDS: https://www.wodla.com/standards

6 min AMRAP:  30 Snatch 80/55kg AMRAP Ground to overhead 90/60kg   STANDARDS: https://www.wodla.com/standards 4 Rounds For Time:  30 Pull ups (split anyhow)  20 Worm Squats   10 Worm Clean & Jerks   STANDARDS: https://www.wodla.com/standards 3 rounds for time: 20 pull ups 30 cal row 20m worm carry   Time cap: 8 min "The worm must be dropped after 10m before turning"   STANDARDS: https://www.wodla.com/standards

For Time:  20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line   Time cap: 8 min For time: 50 Double unders (each) 20 Worm thrusters 50 Double unders (each) 20m Worm lunge   Time cap: 6 min   STANDARDS: https://www.wodla.com/standards For Time: 20 Ring muscle ups (split anyhow) 30 Worm squats 10 Sync bar muscle ups 20 m Worm lunge to finish line   Time cap: 6 min

4 Rounds For Time:  30 Pull ups (split anyhow)  20 Worm Squats   10 Worm Clean & Jerks   STANDARDS: https://www.wodla.com/standards

Teens 16-17 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 Front squats 50/35 kg   Time cap: 10 min   Teens 14-15 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 KB Goblet squats 24/16 kg    Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

4 Rounds For Time:  30 Pull ups (split anyhow)  20 Worm Squats   10 Worm Clean & Jerks   STANDARDS: https://www.wodla.com/standards

4 rounds for time: 18 Toes to Bar 12 Line facing burpees 9 Front squats 70/45 kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line   Time cap: 8 min

4 rounds for time: 18 Toes to rings 12 Syncro line facing Burpees 18 Front squats 50/35kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

Teens 16-17 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 Front squats 50/35 kg   Time cap: 10 min   Teens 14-15 4 rounds for time: 18 Toes to rings 12 Line facing burpees 9 KB Goblet squats 24/16 kg    Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

4 rounds for time: 18 Toes to Bar 12 Line facing burpees 9 Front squats 70/45 kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups  20 m DB lunge to finish line   Time cap: 6 min

For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line   Time cap: 8 min

For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups  20 m DB lunge to finish line   Time cap: 6 min