WOD Explorer

20 min AMRAP: 40/32 cal Row  15+15 Single Arm DB Hang Clean and Jerk  20 DB Box Step Overs    Rx Male: 40 calories, 22.5kg DB, 60cm Box  Rx Female: 32 calories, 15kg DB, 50cm Box  Sport Male: 40 calories, 15kg DB, 60cm Box Sport Female: 32 calories, 10kg DB, 50cm Box   Row: Calories run from zero. Once goal calories are on the screen, athlete can move to the SA DB Hang C&J. Both judge or athlete can refresh the screen before rowing starts.    Single Arm Hang Clean and Jerk: Athlete must do 15 reps with one arm and only then do 15 reps with other arm. 1 side of the DB should touch the shoulder before proceeding into the jerk portion of the movement.    DB Box Step Ups: Athlete can hold DB anyway he/she wants.    

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)

Clean and Jerk Ladder 9-6-3-max reps 25-35-45-50kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s.   

Clean and Jerk Ladder 9-6-3-max reps 50-60-70-80kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s. 

Clean and Jerk Ladder 9-6-3-max reps 45-55-65-70kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s. 

Clean and Jerk Ladder 9-6-3-max reps 80-90-100-110kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s. 

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...      

2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets

TEAMS RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min

2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min

TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

Every 8 for 3 Rounds Complete: Round 1: 35/27 Calorie Ski Erg 800 meter Run 35/27 Calorie Row Round 2: 30/22 Calorie Ski Erg 800 meter Run 30/22 Calorie Row Round 3: 25/17 Calorie Ski Erg 800 meter Run 25/17 Calorie Row Time Cap: 24 Minutes

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

For Time 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

INDIVIDUAL EVENT 2 FOR TIME 9-15-21 DOUBLE KB HANG CLEAN AND JERKS 9-12-15 BURPEES OVER OBSTACLE TIME CAP - 10 MINUTES TIEBREAKER - LAST COMPLETED ROUND OF KETTLEBELLS ELITE/RX/35+ MASTERS - 2X16/24KG SPORT - 2X12/16KG 40+ AND 45+ MASTERS - 2X12/24KG

I NDIVIDUAL EVENT 3 - ROPELIFTING ELITE/RX/35+/40+/45+ MASTERS DIVISIONS 5 ROUNDS FOR TIME 2 ROPE CLIMBS 5-4-3-2-1 SQUAT CLEAN LADDER TIME CAP - 9 MINUTES   WEIGHTS: 40+/45+ men: 50/60/70/80/90kg Rx & 35+ women: 35/40/45/50/55kg 40+/45+ women: 25/30/35/40/45kg Rx & 35+ men: 60/70/80/90/100kg Elite women: 45/50/55/60/65kg Elite men: 80/90/100/110/120kg   ATHLETES MUST CHANGES THEIR OWN WEIGHTS. COLLARS ARE MANDATORY. MOVE A CONE AFTER EACH ROUND.   INDIVIDUAL EVENT 3 - ROPELIFTING   SPORT DIVISION 5 ROUNDS FOR TIME 2 ROPE CLIMBS 8 SQUAT CLEANS  TIME CAP - 9 MINUTES KG: 40/25KG  

TEAM EVENT 2 - YOU FAIL, I FAIL PART A - FEMALE A AND MALE A EVERY 2 MIN X 3 ROUNDS 1 REP MAX SNATCH REST 2 MIN PART B - FEMALE B AND MALE B EVERY 2 MIN X 3 ROUNDS 1 REP MAX CLEAN   EACH 2 MIN INTERVAL STARTS WITH 10/7 CAL ECHO BIKE SPRINT BOTH ATHLETES HAVE TO FINISH THE CALS BEFORE ANYONE CAN ATTEMPT A LIFT   BOTH ATHLETES MAKE THE LIFT IN 2 MIN WINDOW BOTH ATHLETES HAVE TO MAKE THE LIFT FOR IT TO COUNT (KG-S ARE SUMMED UP) SCORE IS BEST LIFT OF PART A + BEST LIFT OF PART B TIEBREAKER - BEST SNATCH 1 ATHLETE LIFTS AT THE TIME SMALLEST CHANGING PLATE - 0.5KG IF LIFT IS FAILED, ATHLETE MAY TRY AGAIN IN 90 SEC WINDOW WEIGHT CAN BE INCREASED OR DECREASED AFTER 2 MIN WINDOW LIFT MUST BE FINISHED BEFORE THE 2 MIN END SIGNAL   NB! AFTER EVENT 2 TEAMS WILL BE SPLIT INTO SPORT AND RX FOR NEXT 2 EVENTS.

TEAM EVENT 3 - “HIGH HOPES” RX DIVISION FOR TIME 5+5 ROPE CLIMBS (2+2 ATHLETES) 30 WORM SHOULDER TO SHOULDER (ALL) 3+3 ROPE CLIMBS (2+2 ATHLETES) 20 WORM CLEANS (ALL) 1+1 ROPE CLIMBS (2+2 ATHLETES) 10M WORM  LUNGES (ALL) TIME CAP - 12 MINUTES   SPORT DIVISION   FOR TIME 3+3 ROPE CLIMBS (2+2 ATHLETES) 20 WORM SHOULDER TO SHOULDER (ALL) 2+2 ROPE CLIMBS (2+2 ATHLETES) 15 WORM CLEANS (ALL) 1+1 ROPE CLIMBS (2+2 ATHLETES) 10M WORM  LUNGES (ALL) TIME CAP - 12 MINUTES DURING THE ROPE CLIMBS, BOTH ATHLETES HAVE TO FINISH 1 CLIMB TO GAIN 1 REP AS A TEAM TEAM HAS 2 ROPES + ATHLETES CLIMB IN THE SAME TIME.  FOR THE FINAL LUNGES, WORM HAS TO START BEFORE THE LINE AND FINISH FULLY BEHIND THE LINE AFTER EACH FINISHED WORM EX - WORM HAS TO MOVE TO NEXT SEGMENT.

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes