WOD Explorer

I GO, YOU GO, FOR TIME:   50 SINGLE UNDERS 40 BOX JUMPS 60/50 30 RKBS 24/16 20 BURPEES HR (PARTNER CHANGE) 20 BURPEES HR 30 RKBS 24/16 40 BOX JUMPS 60/50 50 SINGLE UNDERS

4 rounds for time: 15 Toes to Bar 15 cal Bike erg 9 Thrusters 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: 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

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

5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards 5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

5 rounds for time: 7 Synchro Single arm DB Devils press 30/22.5kg 14 Synchro Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards For time: 50 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 40 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 30 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 20 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 10 synchro DB Devils press 30/22.5 kg 14 synchro box jump overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

5 rounds for time: 7 Dual DB Devils press 2 x 22.5/15kg 14 Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

5 rounds for time: 7 Synchro Single arm DB Devils press 30/22.5kg 14 Synchro Box Jumps Overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

For time: 50 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 40 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 30 synchro DB hang snatch 30/22.5 kg 14 synchro box jump overs 75cm 20 synchro DB hang clean & jerk 30/22.5 kg 14 synchro box jump overs 75cm 10 synchro DB Devils press 30/22.5 kg 14 synchro box jump overs 75cm   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

OPEN DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. SCALED DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete.  

RX DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 75/60cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. OPEN DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. SCALED DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box jump or step overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete.

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.   AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg)   One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time.    Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time.    Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.  

AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg)   One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time.    Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time.    Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

 FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

AMRAP 2 + 1 MIN REST X 3 ROUNDS 20 WALLBALLS 10 DEADLIFTS MAX BURPEE BOX JUMP OVERS   TIEBREAK IS REPS AFTER ROUND 2   SCORE IS TOTAL REPS OF BURPEE BOX JUMP OVERS   WALLBALLS FOR EVERYBODY 9/6KG DEADLIFTS: RX MEN: 120KG RX WOMEN/35+ WOMEN: 75KG 35+ MEN: 100KG SPORT/45+ MEN: 80KG SPORT/45+ WOMEN: 55KG

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