WOD Explorer

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

INDIVIDUAL EVENT 5 - THE FINAL CALL FOR TIME 400M RUN 15/10 BAR MUSCLE UPS/C2B/PU (MEN/WOMEN) 5 SNATCHES 15M HANDSTAND WALK* TIME CAP: 8 MINUTES ELITE - 70/45KG RX/35+ MASTERS - 60/40KG SPORT/40/45+ MASTERS - 50/35KG RX/35+ WILL PERFORM C2B AND HSW 40/45+ MEN PERFORM C2B AND HSW SPORT MEN PERFORM C2B + FINISH WITH ANOTHER SET OF C2B INSTEAD OF HSW* SPORT WOMEN AND 40/45+ WOMEN PERFORM PULL-UPS + FINISH WITH ANTOHER SET OF PULL-UPS INSTEAD OF HSW*

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

FOR TIME (TIME CAP 12 MIN): 30-20-10 REPS OF CAL ROW GOBLET BOX STEP OVERS  RX: TOES TO BAR - CHEST TO BAR - BAR MUSCLE UP ALL OTHER CATEGORIES: TOES TO BAR - PULL UPS - CHEST TO BAR   *WEIGHT RX MEN: 24 KG KETTLEBELL SPORT MEN/35+/40+: 20 KG SPORT WOMEN: 16 KG    MOVEMENT STANDARDS: - ROWING STARTS WITH SITTING ON THE ROWER, SCREEN TURNED ON, ATHLETE MAY LEAVE THE ROWER ONLY AFTER REQUIRED CALORIES ARE DONE - IN BOX STEP OVERS KETTLEBELL SHOULD BE KEPT IN FRONT OF THE ATHLETE, KEEPING IT WITH BOTH HANDS AS SHOWN IN THE VIDEO - IN BOX STEP OVERS FULL EXTENSION ON THE BOX IS NOT REQUIRED - DURING BOX STEP OVER BOTH FEET SHOULD TOUCH THE BOX (STEPING OVER WITH ONE LEG IS NOT ALLOWED) - IT IS NOT ALLOWED TO DROP THE KETTLEBELL. IN CASE OF A DROP, ATHLETE SHOULD START CURRENT BOX STEP OVERS FROM THE BEGINNING!!! - IN TOES TO BAR IT IS NECCESSARY TO BRING HEELS BEHIND THE VERTICAL LINE - TOES MUST TOUCH THE BAR AT THE SAME TIME - IN CHEST TO BARS ANY PART OF THE BODY BELOW THE COLLAR BONE MUST TOUCH THE BAR - IN PULLUPS CHIN SHOULD BE CLEARLY SEEN OVER THE BAR  - ANY KIND OF PULLUPS/CHEST TO BAR IS ALLOWED - STRICT, KIPPING, BUTTERFLY - IN BAR MUSCLE UPS AT THE TOP OF THE BAR IT IS NECCESSARY TO FULLY EXTEND ELBOWS - RESTING ON THE BAR IS NOT ALLOWED 

00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg  18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg  9 - 7 - 5 Synchro Bar Muscle Ups   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:  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

00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg  18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg  9 - 7 - 5 Synchro Bar Muscle Ups   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:  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: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line   Time cap: 6 min

For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line   Time cap: 6 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

For Time: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line   Time cap: 6 min

For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line   Time cap: 6 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

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

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.

15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 abmat handstand push-ups 30m crocodile walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   TIME CAP: 15 MIN  FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

 FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN

FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

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

FOR TIME   21 wall-ball shots 9kg 18 KB swings to shoulder height 24kg 15 cal bikeerg (damper 8) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FOR TIME   10 toes-to-bars 5 pull-ups 10 m dumbell overhead walking lunge 15kg 60 single-unders 2 wall walks   12 toes-to-bars 6 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   14 toes-to-bars 7 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   16 toes-to-bars 8 pull-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   6 toes through rings 3 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders 10 m handstand walk (minimum 5m)   8  toes through rings 4 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 crossovers 10 m handstand walk (minimum 5m)   10  toes through rings 5 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 5m)   12 toes to rings 6 muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN