WOD Explorer

4 rounds for time: 18 Toes to Bar 12 Line facing burpees 9 Front squats 70/45 kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

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

Complete for time: MF PAIR (any) 40 Sync burpees over the worm 30 Sync DB hang to overhead 20 Sync TTB -then- MF PAIR (any) 40 Sync DB hang to overhead 30 Sync TTB 20 Sync burpees over the worm -then- MF PAIR (any) 40 Sync TTB 30 Sync burpees over the worm 20 Sync DB hang to overhead Time cap: 14:00 (MF = Male and Female) Format. Only 2 athletes will be on the floor at any one time. This will always be a male and female pair. Once a pair starts a block of 90 reps they must complete it without the assistance of their other team mates. Loading: 22.5/15kg Substitutions: Are allowed (but not required) at the end of each completed block of 90 reps, meaning there is two potential opportunities for subs here. Substitutions will always take place in a designated area.

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, 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.  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. 

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) 

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, 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. 

PART B For time: T.cap 3 min 100m Burpee Broad Jumps   One is working, one is resting. Split reps as you want.      PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

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

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

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. 

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   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 35kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 25kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row 2 rounds of - 3 legless rope climbs - 6 squat cleans 90kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 60kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 55kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 35kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 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

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 35kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 25kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row 2 rounds of - 3 legless rope climbs - 6 squat cleans 90kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 60kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 55kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 35kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN