WOD Explorer

OPEN DIVISION For Time 15 Sync overhead squats 60/40kg 30 Sync pull ups 15 Sync overhead squats 60/40kg 20 Sync C2B pull ups 15 Sync overhead squats 60/40kg 10 Sync Bar muscle ups SCALED DIVISION For Time 15 Sync back squats 50/35kg 30 Pull ups (split anyhow) 15 Sync front squats 50/35kg 20 Pull ups (split anyhow) 15 overhead squats 50/35kg (split anyhow) 10 Sync pull ups

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. 

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

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. 

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