WOD Explorer

Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p)   1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg   Each partner has his own work/rest intervals of 30/15 seconds.  In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible.  Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell.  Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements. Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p)   1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg   Each partner has his/her own work/rest interval of 30/15 seconds.  In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell.  You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell. 

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p)   1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg   Each partner has his own work/rest intervals of 30/15 seconds.  In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible.  Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell.  Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements.

For time, T:cap 10 min Chipper of Champions   40x OVH Squats (50/35kg) 4x Rope Climbs 50x 1-arm Devil Press (22,5/15kg) 5x Rope Climbs 60x Deadlifts (100/70kg) 6x Rope Climbs   Complete movements in the given order. One is working, one is resting. Split reps as you want.  Rope Climbs: Men: Legless, from standing  Ladies: Regular, from standing  Devil Press: only snatch, no clean and jerk  

 FOR TIME   3 rounds syncro DT* 35 kg 50 wall-ball shots 6kg 2 rounds syncro DT 35 kg 50 wall-ball shots 6 kg 1 round syncro DT 35 kg 50 wall-ball shots 6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN FOR TIME   3 rounds syncro DT* 50/35 kg 50 wall-ball shots 9/6 kg 2 rounds syncro DT 50/35 kg 50 wall-ball shots 9/6kg 1 round syncro DT 50/35 kg 50 wall-ball shots 9/6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN FOR TIME   3 rounds syncro DT* 50 kg 50 wall-ball shots 9 kg 2 rounds syncro DT 50 kg 50 wall-ball shots 9 kg 1 round syncro DT 50 kg 50 wall-ball shots 9 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks

FOR TIME   3 rounds syncro DT* 50/35 kg 50 wall-ball shots 9/6 kg 2 rounds syncro DT 50/35 kg 50 wall-ball shots 9/6kg 1 round syncro DT 50/35 kg 50 wall-ball shots 9/6 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks   TIME CAP: 15 MIN

FOR TIME   3 rounds syncro DT* 50 kg 50 wall-ball shots 9 kg 2 rounds syncro DT 50 kg 50 wall-ball shots 9 kg 1 round syncro DT 50 kg 50 wall-ball shots 9 kg   *1 round DT: -12 deadlifts; - 9 hand power cleans; - 6 push jerks

FOR TIME - TIME CAP 10 MINUTES 30 DOUBLE UNDERS 15 HANG SQUAT CLEANS 30 DOUBLE UNDERS 15 CHEST TO BAR PULL-UPS 30 DOUBLE UNDERS 15 OVERHEAD SQUATS 30 DOUBLE UNDERS 15 BAR MUSCLE UPS   SCORE IS TIME OR REPS IN 10 MINUTES TIEBREAKER IS TIME AFTER LAST COMPLETED DOUBLE UNDERS   STANDARDS RX/35+: UNBROKEN DU + 40/60KG  SPORT/45+: REGULAR DOUBLE UNDERS + 30/50KG   NB! SPORT/45+ WILL PERFORM PULL-UPS AND THEN CHEST TO BAR PULL-UPS

FIND COMPLEX MAX WEIGHT   Clean + front squat   TIME CAP: 6 MIN FIND COMPLEX MAX WEIGHT   Snatch + overhead squat   TIME CAP: 6 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   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