WOD Explorer

EVENT 4 – “FINAL” 3 ROUNDS FOR TIME (TIME CAP 8 MIN)   60 DOUBLE UNDERS 12 FRONT SQUATS IN 1.RD/OHS IN 2.RD/SQUAT SNATCH IN 3.RD *RX MEN PERFORM 6 M HANDSTAND WALK AFTER EACH ROUND (EXCEPT THE LAST ROUND)   RX 70 KG SPORT MEN/40+/35+ 50kg SPORT WOMEN 35 KG **tie breaker - time of the second round   MOVEMENT STANDARDS: - Athletes start with double unders using their own jump rope - During double unders jump rope must pass feet twice - after first double unders athletes perform 12 front squats (first rep may be squat clean or power clean + front squat) - after double unders in second round athletes perform 12 overhead squats (first lift may be done as squat snatch OR power snatch + overhead squat OR as power clean + bringing the bar to the back + snatch grip stoh + finally overhead squat) - after double unders in third round athletes perform 12 squat snatches - in squat snatch barbell should be lifted in one movement from the ground (power snatch + overhead squat is not allowed)  - full extension in each barbell movement is reguired (knees and hips fully extended)  - barbell may be dropped only on thicker part of the flooring  - RX men after each round perform 6 m handstand walk back to the double unders (except after last squat snatches) 

8 min AMRAP:  7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders     STANDARDS: https://www.wodla.com/standards 8 min AMRAP:  7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders     STANDARDS: https://www.wodla.com/standards

4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards

8 min AMRAP: Event 2A  7,5m Handstand Walk Unbroken 7 Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders  Event 2B  Max distance SkiErg  *Swap athlete after each complete round of 2A   STANDARDS: https://www.wodla.com/standards

12 min AMRAP:  21 Toes to Bar (split anyhow)  15 Synchro Box Jump Overs 60cm  9 Synchro Single Arm Alternating Devils Press 22,5/15 kg    STANDARDS: https://www.wodla.com/standards

8 min AMRAP:  7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders     STANDARDS: https://www.wodla.com/standards

10 min AMRAP: Event 2A  7,5m Handstand Walk w/pirouette 9 Burpees over worm  7,5m Handstand Walk w/pirouette 35 Double Unders  Event 2B  Max distance SkiErg  *Swap athlete after each complete round of 2A   STANDARDS: https://www.wodla.com/standards

8 min AMRAP:  7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders     STANDARDS: https://www.wodla.com/standards

8 min AMRAP: Event 2A  7,5m Handstand Walk Unbroken 7 Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders  Event 2B  Max distance SkiErg  *Swap athlete after each complete round of 2A   STANDARDS: https://www.wodla.com/standards

10 min AMRAP: Event 2A  7,5m Handstand Walk w/pirouette 9 Burpees over worm  7,5m Handstand Walk w/pirouette 35 Double Unders  Event 2B  Max distance SkiErg  *Swap athlete after each complete round of 2A   STANDARDS: https://www.wodla.com/standards

For Time:  20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line   Time cap: 8 min

For Time:  20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line   Time cap: 8 min For time: 50 Double unders (each) 20 Worm thrusters 50 Double unders (each) 20m Worm lunge   Time cap: 6 min   STANDARDS: https://www.wodla.com/standards For Time: 20 Ring muscle ups (split anyhow) 30 Worm squats 10 Sync bar muscle ups 20 m Worm lunge to finish line   Time cap: 6 min

For Time:  20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line   Time cap: 8 min

For Time:  20 Bar Muscle Ups 30 Thrusters 60/40 kg (alternating in sets of 5) 30m Handstand Walk (5 x 6 m each) Worm Lunges to the finish line   Time cap: 8 min

15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 abmat handstand push-ups 30m crocodile walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   TIME CAP: 15 MIN  FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

 FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN

FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

FOR TIME   21 wall-ball shots 9kg 18 KB swings to shoulder height 24kg 15 cal bikeerg (damper 8) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FOR TIME   10 toes-to-bars 5 pull-ups 10 m dumbell overhead walking lunge 15kg 60 single-unders 2 wall walks   12 toes-to-bars 6 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   14 toes-to-bars 7 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   16 toes-to-bars 8 pull-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   6 toes through rings 3 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders 10 m handstand walk (minimum 5m)   8  toes through rings 4 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 crossovers 10 m handstand walk (minimum 5m)   10  toes through rings 5 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 5m)   12 toes to rings 6 muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN

FOR TIME   6 toes through rings 3 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders 10 m handstand walk (minimum 5m)   8  toes through rings 4 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 crossovers 10 m handstand walk (minimum 5m)   10  toes through rings 5 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 5m)   12 toes to rings 6 muscle-ups   TIME CAP: 12 MIN