WOD Explorer

4 intervals for time, interval 2,5 min, rest 1 min between intervals 20 pistols 10 ring muscle ups AMRAP synchro burpees over the bar for rest of the time

Atletas 1 atlieka 100 wall balls (kamuolio metimų į taikinį) 120 cal row (kalorijų irkluojant) Atletas 2 atlieka 120 wall balls 100 cal row Laiko limitas 14 minučių. Kamuolio svoris vyrams 9 kg, moterims 6 kg. Taikinio aukštis vyrams 3,05 m, moterims 2,74 m. Irklavimo treniruoklis Concept tipo. Rezultatas - abiejų atletų laiko suma, nepabaigus pratimų per nustatytą laiko limitą pridedama po vieną sekundę už nepadarytą pakartojimą. AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma. AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

3 raundai 15 synchro thrusters  12 synchro burpees over the bar  9 synchro toes to bar    Po pirmo ir antro raundų daroma minutės pauzė. Laiko limitas 15 minučių. Štangos svoris vyrams 40 kg, moterims 25 kg. Rezultatas laikas arba pakartojimų skaičius.

AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

EVENT4 30/25 Toes to bar 8 Burpee Box jump over (60cm/50cm) 6 tire flip Time cap: 3min.

Burpees + šaudymas Buy-in: 20 burpees Tada 5 šūviai į taikinį Kiekvienas nepadarytas Burpee per skirtą laiką = + 5 sekundės prie laiko Kiekvienas nepataikytas/neatliktas šūvis = +5 sekundės prie laiko. TIME CAP = 90 seconds

MEN 2 rounds for time: 12 C2B pull up 9 Devil press 2x 22,5 6 Burpee with Sandbag climb over the box 100cm   TIME CAP = 7 mins   WOMEN 2 ROUNDS FOR TIME 12 pull-ups 9 Devil press 1 x 22.5kg 6 burpee box climb over 100cm TIME CAP =  7 mins

Event Partner: Burpees   MURPH For Time with Weigh Vest: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run   TIME CAP: 55 min   weight vest: 9 / 6 kg

Event Partner: Burpees   MURPH For Time with Weight Vest: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run   TIME CAP: 55 min   weight vest: 9 / 6 kg

Event Partner: Duetto   ONE MORE ROUND For Time: 9-6-3 ring muscle-up burpee box jump over (high box 70 / 60 cm) front squat (90 / 60 kg)   TIME CAP: 10 min

Event Partner: Duetto   ONE MORE ROUND For Time: 12-9-6 ring muscle-up burpee box jump over (high box 70 / 60 cm) front squat (90 / 60 kg)   TIME CAP: 10 min

AMRAP 15min 7 Overhead Squats (42,5/30 kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row     AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row    

AMRAP 15min 7 Overhead Squats (60/42,5kg) 15/12 Cal Row 11 burpees over rower (lateral) 15/12 Cal Row    

6 ROUNDS FOR TIME (WOMEN) 9 ROUNDS FOR TIME (MEN)   3 worm clean 5 synchro burpee over worm 7 hspu (1 person, share anyhow)   TC: 9 min   Worm weight: 105kg

LAJI 4 STANDING 6 ROUNDS FOR TIME 3 synchro double DB hang clean & press 5 synchro burpee 7 deficit push up / hand release (knee) push up (1 person, share anyhow)   LAJI 4 SEATED  6 ROUNDS FOR TIME 3 synchro hang clean & press 5 synchro u-turn 7 box dips (1 person, share anyhow)    

RX+ 12 min AMRAP: 4 Legless Rope Climbs  12 Sync Burpees to Plate 48 Double Unders (each)    RX  12 min AMRAP: 4 Rope Climbs 12 Sync Burpees to Plate 48 Double Unders (each)      

30 Box stepovers with KB (24/16/12) 30 Line Face Burpees 60 KB snatches (24/16/12) 30 Line facing burpees 30 Box stepovers with KB (24/16/12) 1) 40 Box stepovers with KB 2) 50 Line Face Burpees 100 KB snatches 2) 50 Line facing burpees 1) 40 Box stepovers with KB   KB: 16 kg Women 24 kg Men

1) 40 Box stepovers with KB 2) 50 Line Face Burpees 100 KB snatches 2) 50 Line facing burpees 1) 40 Box stepovers with KB   KB: 16 kg Women 24 kg Men

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu   Timecap 10min

3 rounds for time: 21 wall ball (15/9kg) 15 burpee box jump over (60/50cm) 9 strict hspu (15/8cm)   Timecap 10min

8 rounds for time: 1 Rope Climb 5 Burpee Box Jump Overs   Timecap: 7 minutes   All divisions perform the same workout. All men jump 75cm box All women jump 60cm box   Rope climb hight is roughly 5m for men and 4.5m for women. Men have to touch the beam and women a red mark on rope.  Workout starts and ends on starting platform.   After each completed round athlete must move a cone to next section. Tiebreaker is athlete's last completed round in case of reaching timecap. 

5 RFT: 10 Pull Ups  10 Front Squats (40/25kg) 10 Lateral Burpees Over Bar (timecap: 12 mins)   Sport Male: 40kg barbell  Sport Female: 25kg barbell

Rx Male 5RFT:  10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap) Part A (EVENT 2): 00:00-08:00  5RFT: 15 Deadlift (50/35kg) 12 Hang Power Clean 9 Thrusters  (partners alternate movements)  (8 min cap)   08:00-09:00  Rest   Part B (EVENT 3) 09:00-13:00 3RM Shoulder to Overhead      ....................... Part A flow: P1 does 15 deadlifts, P2 does 12 hang power cleans, P1 does 9 thrusters, P2 does 15 deadlifts, etc...      

Rx Male 5RFT:  10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap)

  For Time: 200 Double Unders 100 Toes To Bar 50 Burpee Box Over Jump Jumps (50cm)  100 Pull Ups 200 Double Unders (time cap: 18 mins)   Split reps as you want, one partner works at a time.  50cm box for all athletes. Burpee Box Over Jump Jump are performed with the step down.   

TEAMS ROOKIE For time: 40 Sync. Burpees Over Sandbag Advance sandbags every 10 reps Time cap: 6 min TEAMS MASTER & INTERMEDIATE For time: 80 Sync. Burpees over sandbags Advance sandbags every 20 reps Time cap: 7 min   TEAMS SCALED For time: 60 Sync. Burpees over sandbags Advance sandbags every 15 reps Time cap: 7 min TEAMS RX For time: 100 Sync. Burpees over sandbags Advance sandbags every 25 reps Time cap: 8 min For time: 20 Line-facing burpees (2 lines, 20 cm apart) 20 Sandbag-facing burpees 20 Box-facing burpees 20in MF 20 Box-facing burpees 24in MF Time cap: 8 min  

TEAMS ROOKIE For time: 40 Sync. Burpees Over Sandbag Advance sandbags every 10 reps Time cap: 6 min

TEAMS MASTER & INTERMEDIATE For time: 80 Sync. Burpees over sandbags Advance sandbags every 20 reps Time cap: 7 min   TEAMS SCALED For time: 60 Sync. Burpees over sandbags Advance sandbags every 15 reps Time cap: 7 min

TEAMS RX For time: 100 Sync. Burpees over sandbags Advance sandbags every 25 reps Time cap: 8 min