WOD Explorer

Workout B: Time cap 6’ Find your 1RM Clean* *max 3 attempts * Scaling Options - Workout Flow & Movement Standards can be found in the Qualifier Document

In 5 min window find 1RM Clean & Jerk Rest 3 min. Then,  For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar

In 5 min window find 1RM Clean & Jerk Rest 3 min. Then,  For Time (Time Cap 8min): - 9 Thrusters 42,5 kg men/ 30 kg women - 9 burpee over the bar - 15 Thrusters 42,5 kg men/ 30 kg women - 15 burpee over the bar - 21 Thrusters 42,5 kg men/ 30 kg women - 21 burpee over the bar

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

Maksimalus komplekso svoris 1 deadlift 1 hang clean 1 clean Laiko limitas 8 minutės. Vyrai naudoja 20 kg štangą, moterys 15 kg štangą. Rezultatas abiejų atletų pakelto maksimalaus svorio suma.

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: Death by Devils Press 00:00 - 01:00 = 1 Devils Press + Max Distance Row 01:00 - 02:00 = 2 Devils Press + Max Distance Row 02:00 - 03:00 = 3 Devils Press + Max Distance Row Continue adding one Devils Press rep each minute - The workout ends when no more metres on the rower can be performed within the minute. RX Weight = 2x 22.5/15 kg Dumbbells.  Score = Total distance in metres.

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU 9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

EVENT2 20 Wall ball ( 9kg / 6kg ) 10 Dumbells Clean and Jerk ( 22,5kg x 2 / 15kg x 2 ) 14/10 Pull ups 8 Dumbells Clean and Jerk 14/10 Pull ups 6 Dumbells Clean and Jerk 14/10 Pull ups 4 Dumbells Clean and Jerk 20 Wall ball 2 Dumbells Clean and Jerk Time cap: 8min

DOUBLE POINTS Heavy ladder - judant kas 2mins gyva eilė. 3 juostos.   Clean - 2mins darbo kiekvienoje stotelėje FOR REPS Minute 0:00 - 2:00 - 5 Clean @ 80/50 kg Minute 2:00 - 4:00 - 4 Clean @ 90/55 kg Minute 4:00 - 6:00 - 3 Clean @ 100/60 kg Minute 6:00 - 8:00 - 2 Clean @ 110/65 kg Minute 8:00 - 10:00 - 1 Clean @ 120/70 kg Minute 10:00 - 12:00 Max Cleans @ 130/75 kg   Score = TOTAL REPS

3 Rounds for time: 18 Chest-to-bar 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

Find max load in 4 min for the Clean Complex: 1 Clean + 1 Hang Clean

3 Rounds for time: 8 Bar Muscle-ups 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

For time: 4 Sandbag Cleans (70/50 kg) 24/18 Cal Bike Erg 4 Sandbag Cleans (70/50 kg) 18 Toes-to-Bar Time cap: 5 minutes For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar   Time cap: 5 minutes

Find max load in 4 min for the Clean Complex: 1 Clean + 1 Hang Clean

For time: 4 Sandbag Cleans (70/50 kg) 24/18 Cal Bike Erg 4 Sandbag Cleans (70/50 kg) 18 Toes-to-Bar Time cap: 5 minutes

For time: 21m Handstand Walk (3 x 7m) 7 Sandbag Clean (70/50 kg) 24/18 Cal Bike Erg 18 Toes-to-Bar   Time cap: 5 minutes

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)    

10 RFT: 15/12 cal SkiErg 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead (alternate full rounds)   Rx+ 60/42.5kg Rx 50/35kg 20 min cap   Flow: Athlete 1 performs 1st round on 15/12 cal SkiErg, 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead.  then  Athlete 2 performs 2nd round of 15/12 cal SkiErg,... etc   Athlete 1 must complete his/her round and touch his/her partner for athlete 2 to start the next round.    Ski: Partners set the SkiErg to 0 calories each round by themselves  Hang Power Cleans: start position: Arms straight, barbell above knees. Finish position: Barbell on the shoulders, elbows in front of the barbell, body fully extended  

Find max weight in complex 3 DL 3 Hang cleans 3 Front squats 3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!  

3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!  

FOR TIME 30 CLEAN AND JERKS   M:40KG N:30KG 200m RUN 30 SNATCHES 

4-rep Clean Ladder: M: 90/100/110/120/130kg W: 60/70/75/80/90kg

4-rep Clean Ladder M: 100/110/120/130/140kg W: 70/75/80/90/95kg

For weight: 1 min lift + 2 min rest time x 3 rounds 3 Cleans  2 Front Squats 1 Shoulder to Overhead   key points: All divisions perform the same workout Athlete must finish the complex in 1 min window Athlete has 1 attempt for each round Athlete can increase or decrease weight each round Smallest step is 2.5kg in total Clean is anyhow - muscle, power, squat, split clean Cleans must be performed as touch & go tiebreaker is second best successful lift