WOD Explorer

3 Sets x Every 2 Min you have to find your heaviest Complex of: 1 Hang Clean 1 Front Squat 1 Jerk

10 Min AMRAP 3 Rounds of - - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#1) - 6 Shoulder to Overhead (Weight#1) Then, in the remaining time Amrap : - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#2) - 6 Shoulder to Overhead (Weight#2) Score: Total reps completed in 10 minutes.

1 Min AMRAP Max C2B Followed By: 2 Min AMRAP Max Wall Ball Shots Followed By: 3 Min AMRAP 12 DB Deadlifts 9 DB Hang Clean 6 DB Shoulder to Overhead Score: Total Reps

FOR TIME: - 30 CLEAN AND JERK (70/45) - 60 BBJO - 30 CLEAN AND JERK REST 4' *SCALED (50/35)

A. FOR TIME: 21-15-9 - FRONT SQUAT @80 - BAR MUSCLE UP SYNC REST 1' AND START B. B. 6' TO GO FOR A MAX REP OF: - CLEAN AND JERK

A) FOR TIME  1000 Row B) In the remaining Time of 9 Minutes Find Max Weight of Complex 3 Hang Squat Clean + 1 Shoulder to OH Score 1: Time of Row Score 2: Max Weight

FOR TIME 30-20-10 Alternate Pistols 6-4-2 Rope Climb 9-6-3 Clean & Jerk (Increasing Weight) TC: 10 Min Clean & Jerk weights Round 1 - 60 Round 2 - 80 Round 3 - 100

FOR TIME 30-20-10 Alternate Db Front Rack Reverse Lunges 3-2-1 Rope Climb 9-6-3 Clean & Jerk (Increasing Weight) TC: 10 Min DB 15/10 Clean & Jerk weights Round 1 - 40/25 Round 2 - 50/30 Round 3 - 60/35

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes

Clean & STOH Ladder 10 reps - 20kg 8 reps - 25kg 6 reps - 30kg 4 reps - 35kg 2 reps - 40kg *reps can be split between partners (doesn't have to be equal as long as rep amount is complete) https://www.youtube.com/watch?v=UUcXwF4shCg  

WOD 1 10 DOUBLE DUMBBELL STEP OVER THE BOX 10 DOUBLE DUMBBELL HANG CLEAN (DUMBBELL: 22.5/15 kg for all the divisions) ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 2 0 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL weight: 50/25 KG; 60/35 KG; 70/35 KG; 80/45 KG; 90/45 KG; 100/55 KG …. ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 3 30 BURPEES OVER THE BARBELL 30 TOES TO BAR ATTENZIONE: PARTENZA DA SOTTO LA SBARRA (IN CASO OPPOSTO 1 NO REP) ATTENZIONE: COLLOCA IL BILANCIERE A DUE METRI DALLA SBARRA

LIFTMAS 25.2 For Maximum Reps: EMOM for as Long as Possible  3 Power Cleans 3 Front Squats 3 Jerks *65% OF YOUR JERK WEIGHT FROM WEEK 1 Minimum weight is 20/15kg Tiebreaker: Wenn ein Athlet der Meinung ist, dass er keine weitere vollständige Runde mehr absolvieren kann, darf er im verbleibenden Zeitfenster so viele Jerks wie möglich ausführen. Diese Jerks dienen als Tiebreaker, um Athleten, die dieselbe Rundenzahl erreicht haben, zusätzlich zu unterscheiden.

EMOM 0:00-1:00- 21 Cleans @42.5/60kg 1:00-2:00- Rest & Load 2:00-3:00- 18 Cleans @47.5/70kg 3:00-4:00- Rest & Load 4:00-5:00- 15 Cleans @52.5/80kg 5:00-6:00 Rest & Load 6:00-7:00- 9 Cleans @57.5/90kg 7:00-8:00- Rest & Load 8:00-9:00 6 Cleans @65/100kg 9:00-10:00- Rest & load 10:00-11:00- AMRAP @72.5/110kg

For time- 900/700 Meters Row 6 Sandbag clean & move 7/5 Rope climbs 6 Sandbag cleans & move 7/5 Rope climbs 6 Sandbag cleans & move 900/700 Meters Row

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

FOR TIME 10, 8, 6, 4, 2 Deadlifts Power Cleans Shoulder-to-Overheads 10, 10, 10, 10, 10 / 20, 20, 20, 20, 20 DU / SU MEN RX: 70kg / DOUBLE UNDERS UNBROKEN MASTERS 35+: 60kg / DOUBLE UNDERS MASTERS 40+: 60kg / DOUBLE UNDERS ADVANCED: 60kg / DOUBLE UNDERS SCALED: 50kg / SINGLE UNDERS WOMEN OPEN: 25kg / SINGLE UNDERS

FOR TIME 10, 10, 10, 8, 8, 8, 6, 6, 6 Deadlifts Power Cleans Shoulder-to-Overheads 20, 20, 20, 20, 20, 20, 20, 20, 20 SU (Relay style - F, M1, M2) TEAM FEMALE: 25kg 1st MALE: 50kg 2nd MALE: 60kg

FOR TIME 1, 2, 3, 4, 5 Clean & Jerk 2, 4, 6, 8, 10 Devil’s Press Alternating MEN RX: 90kg / 20kg MASTERS 35+: 80kg / 20kg MASTERS 40+: 80kg / 15kg ADVANCED: 80kg / 15kg SCALED: 60kg / 15kg WOMEN OPEN: 35kg / 10kg

FOR TIME 1, 1, 1, 3, 3, 3, 5, 5, 5 Clean & Jerk 2, 2, 2, 6, 6, 6, 10, 10, 10 Devil’s Press Alternating (Relay style - F, M1, M2) TEAM FEMALE: 35kg / 10kg 1st MALE: 60kg / 15kg 2nd MALE: 70kg / 15kg

Part A: 0:00-1:00 Barbell Load 1:00-4:00 1 Clean Every Minute Part B: 4:00-5:00 Max Reps Ring Muscle-Ups In Part Α (1:00-4:00): 30 Seconds Lift, 30 Seconds Load or Deload  Score A: Total Load of Three Efforts Score B: Reps of Ring Muscle-Ups

10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders  21 Double Dumbbell Power Cleans 22.5kg  50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps

STRENGHT WARS  All Division TC:6min  Scaled  2 rounds 9x Synchro Clean 40/25kg 7x Synchro Front Squat 40/25kg 5x Synchro  hang Clean 40/25kg + doběh  Intermediate  15x Synchro Clean 60/40kg 12x Synchro Front Squat 70/45kg 9x Synchro Clean and Jerk 70/45kg + doběh 

a) AMRAP 8 Min.: 25 Sync. Pull Ups 1 Round of DT* 25 Sync. C2B 1 Round of DT 15 Bar Muscle Ups Max. Clean & Jerks in time Remaining Male Barbell: 80Kg Female Barbell: 50Kg 2 Min. Rest b) 5 Min. to find a 2RM Hang Snatch Scoring a: Reps Scoring b: Weight (Sum of both athletes)
 *12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overheads = 1 Round of DT

EMOM until failure: 12 kcal assault runner 1 squat clean 40/50/60/70/80/90/100/110/120/130

Open: For time 32/23 Cal Echo Bike 21 Synchro TTB 30 Cleans 65/37,5 32/23 Cal Echo Bike 21 Synchro TTB 20 Cleans 75/47,5 32/23 Cal Echo Bike 21 Synchro TTB 10 Cleans 85/57,5 Rookie: For time 28/19 Cal Echo Bike 21 Synchro Sit Ups 30 Deadlifts 60/40 28/19 Cal Echo Bike 21 Synchro Sit ups 20 Deadlifts 80/50 28/19 Cal Echo Bike 21 Synchro Sit ups 10 Deadlifts 90/60 - Tiebreak after each set of Deadlifts/Cleans Tc 12 min

5 Rounds  6stoh 9 hang clean 12 deadlift 15 ttbar then  10m OH Lunge

Part A (For Time) 1 Round of: 1 Round Run 20 Wall Walks 30 Power Cleans 40 Toes 2 Bar 50m Partner Carry (10min Cap) After 12 Minutes Part B: 1 Round Run for time

For Time 100 cal bike 80 KB Cleans 2x 24kg 100m KB Goblet Lunge 32kg 80 KB cleans 2x 24kg 100 cal bike Only 1 athlete working at a time Once the required reps have been completed you can move onto the next movement Athletes must complete a length before changing over on lunges

For Max Load:  1x Clean&Jerk In a Two-minutes window: 1st Minute - Load the Barbell 2nd Mnute - Complete the Lift After 2 attempts, top 14 scores will advance to a 3rd attempt. Top 7 scores will advance for a 4th and last attempt.

“Max Out” – Teams Version Max Clean & Jerk Weight (11 Minutes Total) Workout Format: All 4 athletes on the competition floor. 5 minutes for the 2 male athletes to establish their max Clean & Jerk. 1 minute transition time. 5 minutes for the 2 female athletes to establish their max Clean & Jerk.