WOD Explorer

From 00:00 - 05:00 Max cal Bike erg   From 05:00 - 10:00 1 RM Clean & Jerk   STANDARDS: https://www.wodla.com/standards

From 00:00 - 05:00 Max cal Bike erg   From 05:00 - 10:00 1 RM Clean & Jerk   STANDARDS: https://www.wodla.com/standards

From 00:00 - 05:00 Athlete 1: 1 RM Clean & Jerk Athlete 2: Max cal bike erg   From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal bike erg   STANDARDS: https://www.wodla.com/standards

From 00:00 - 05:00 Max cal Bike erg   From 05:00 - 10:00 1 RM Clean & Jerk   STANDARDS: https://www.wodla.com/standards

From 00:00 - 05:00 Max cal Bike erg   From 05:00 - 10:00 1 RM Clean & Jerk   STANDARDS: https://www.wodla.com/standards

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.  

3 Rounds per athlete of: 25 Wall balls 9/6kg (Accumulate 100 calories on the C2 bike) -then- 45 Sync Worm facing burpees

For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike 

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike 

45 cal bike-erg 10 syncro shuttle runs 45 syncro lateral pogo jumps   35 cal bike-erg 10 syncro shuttle runs 35 syncro lateral pogo jumps   25 cal bike-erg 10 syncro shuttle runs 25 syncro lateral pogo jumps   15 cal bike-erg 10 syncro shuttle runs 15 syncro lateral pogo jumps   5 cal bike-erg 10 syncro shuttle runs 5 syncro lateral pogo jump 45 cal bikeerg 10 syncro shuttle runs 45 syncro lateral pogo jumps   35 cal bikeerg 10 syncro shuttle runs 35 syncro lateral pogo jumps   25 cal bikeerg 10 syncro shuttle runs 25 syncro lateral pogo jumps   15 cal bikeerg 10 syncro shuttle runs 15 syncro lateral pogo jumps   5 cal bikeerg 10 syncro shuttle runs 5 syncro lateral pogo jumps   TIME CAP: 15 MIN 50 cal bike-erg 10 syncro shuttle runs 50 syncro lateral pogo jumps   40 cal bike-erg 10 syncro shuttle runs 40 syncro lateral pogo jumps   30 cal bike-erg 10 syncro shuttle runs 30 syncro lateral pogo jumps   20 cal bike-erg 10 syncro shuttle runs 20 syncro lateral pogo jumps   10 cal bike-erg 10 syncro shuttle runs 10 syncro lateral pogo jump

45 cal bikeerg 10 syncro shuttle runs 45 syncro lateral pogo jumps   35 cal bikeerg 10 syncro shuttle runs 35 syncro lateral pogo jumps   25 cal bikeerg 10 syncro shuttle runs 25 syncro lateral pogo jumps   15 cal bikeerg 10 syncro shuttle runs 15 syncro lateral pogo jumps   5 cal bikeerg 10 syncro shuttle runs 5 syncro lateral pogo jumps   TIME CAP: 15 MIN

50 cal bike-erg 10 syncro shuttle runs 50 syncro lateral pogo jumps   40 cal bike-erg 10 syncro shuttle runs 40 syncro lateral pogo jumps   30 cal bike-erg 10 syncro shuttle runs 30 syncro lateral pogo jumps   20 cal bike-erg 10 syncro shuttle runs 20 syncro lateral pogo jumps   10 cal bike-erg 10 syncro shuttle runs 10 syncro lateral pogo jump

FOR TIME (8 MIN TIMECAP) 9-15-21 REPS OF: BIKE ERG CALORIES DUMBBELL BENCH PRESS TOES TO BARS    SCORE IS TIME OR REPS IN 8 MINUTES   TIEBREAKER: TIME OF LAST COMPLETED TOES TO BARS     DB WEIGHTS: RX/35+ MEN: 2X22.5KG RX/35+ WOMEN: 2X15KG SPORT/45+ MEN: 2X15KG SPORT/45+ WOMEN: 2X10KG + LEG RAISES

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   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   18 wall-ball shots 9kg 15 KB swing to shoulder height 24kg 12 cal bikeerg (damper 8) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN FOR TIME   21 wall-ball shots 12kg 18 KB swing to shoulder height 32kg 15 cal bikeerg (damper 10) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FIND COMPLEX MAX WEIGHT   Snatch + overhead squat   TIME CAP: 6 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   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   18 wall-ball shots 9kg 15 KB swing to shoulder height 24kg 12 cal bikeerg (damper 8) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN

FOR TIME   21 wall-ball shots 12kg 18 KB swing to shoulder height 32kg 15 cal bikeerg (damper 10) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN