WOD Explorer

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

3 Rounds for time: 40 Cal bike erg 30 Worm Squats Time cap: 12:00   Bike erg: Teams will have two bikes per team. Each bike needs to read 40 calories before the team advances to the worm. Athletes may adjust the damper and seat height. Athletes may not adjust the screen or handle bars in any way. Worm Squats: Athletes must all face forwards facing the crowd and clearly hold the worm on one shoulder (not across the back) All four athletes must squat below parallel. The rep is given when all athltetes reach hip extension at the top of the rep. Substitutions: Are allowed (but not required) at the end of each completed round of the workout, meaning there is two potential opportunities for subs here. Substitutions will always take place in a designated area.  

OPEN DIVISION For Time 15 Sync overhead squats 60/40kg 30 Sync pull ups 15 Sync overhead squats 60/40kg 20 Sync C2B pull ups 15 Sync overhead squats 60/40kg 10 Sync Bar muscle ups SCALED DIVISION For Time 15 Sync back squats 50/35kg 30 Pull ups (split anyhow) 15 Sync front squats 50/35kg 20 Pull ups (split anyhow) 15 overhead squats 50/35kg (split anyhow) 10 Sync pull ups

RX DIVISION: For Time: 15 Sync OHSQ (4 athletes) 60 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 40 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 70/47.5kg Subs are allowed after each block of work. OPEN DIVISION: For Time: 15 Sync OHSQ (4 athletes) 40 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 30 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 60/40kg Subs are allowed after each block of work.   SCALED DIVISION: For Time: 15 Sync back squats (4 athletes) 40 Pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Pull ups (1 athlete) - 15 Sync back squats (4 athletes) 20 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (1 athlete) Time cap: 12:00 Loading: 50/35kg Subs are allowed after each block of work.

8 min AMRAP: P1:CALORIE ROW P2:3x Wall-walk 9x TTB 15x Wall-ball   Working at the same time     Rowing: MM 150 cal MF 130 Cal FF 110 Cal Tiebreak Rowing time P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 wall walks, 9 toes to bars and 15 wall balls. Once wall balls are done, partners switch. Now P1 does one round of wall walks, ttb and wall balls. P2 is rowing. Once wall balls are done, partners switch.  When calories are done both partners can work on the AMRAP of wall walks, ttb and wall balls.  Score is rounds/reps of AMRAP of 3 wall walks, 9 TTB and 15 Wall Balls. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep)    8 min AMRAP P1- CALORIE ROW P2- 5x HRPU (w. plate touch) 10x Knee Raise 15x MB Squat (6/3kg)     Rowing MM 130 cal MF 110 Cal FF 90 Cal P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch.  When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep) 

8 min AMRAP P1- CALORIE ROW P2- 5x HRPU (w. plate touch) 10x Knee Raise 15x MB Squat (6/3kg)     Rowing MM 130 cal MF 110 Cal FF 90 Cal P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch.  When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep) 

PART B For time: T.cap 3 min 100m Burpee Broad Jumps   One is working, one is resting. Split reps as you want.     

Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p)   1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg   Each partner has his own work/rest intervals of 30/15 seconds.  In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible.  Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell.  Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements. Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p)   1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg   Each partner has his/her own work/rest interval of 30/15 seconds.  In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell.  You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell. 

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p)   1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg   Each partner has his/her own work/rest interval of 30/15 seconds.  In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell.  You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell. 

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

FOR TIME - TIME CAP 10 MINUTES 30 DOUBLE UNDERS 15 HANG SQUAT CLEANS 30 DOUBLE UNDERS 15 CHEST TO BAR PULL-UPS 30 DOUBLE UNDERS 15 OVERHEAD SQUATS 30 DOUBLE UNDERS 15 BAR MUSCLE UPS   SCORE IS TIME OR REPS IN 10 MINUTES TIEBREAKER IS TIME AFTER LAST COMPLETED DOUBLE UNDERS   STANDARDS RX/35+: UNBROKEN DU + 40/60KG  SPORT/45+: REGULAR DOUBLE UNDERS + 30/50KG   NB! SPORT/45+ WILL PERFORM PULL-UPS AND THEN CHEST TO BAR PULL-UPS

FIND COMPLEX MAX WEIGHT   Clean + front squat   TIME CAP: 6 MIN FIND COMPLEX MAX WEIGHT   Snatch + overhead squat   TIME CAP: 6 MIN

FIND COMPLEX MAX WEIGHT   Snatch + overhead squat   TIME CAP: 6 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 30 push-ups 50 m swim 30 sit-ups 50 m swim 5 pool muscle-ups 50m swim   TIME CAP: 12 MIN FOR TIME   50 m swim 30 squat jumps 50 m swim 20 handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN FOR TIME   50 m swim 30 squat jumps 50 m swim 20 strict handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   18 wall-ball shots 6kg 15 KB Swing to shoulder height 16kg 12 cal bikeerg (damper 6) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 30 push-ups 50 m swim 30 sit-ups 50 m swim 5 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 20 handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 20 strict handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN