WOD Explorer

3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg 3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro)  20m Slamball walking lunge 60/45kg (Share anyhow)

3 Rounds of: 25/20 Cal. Row 20 Chest to bar 8 Slamball clean 60/45kg 10m Slamball walking lunge 60/45kg

3 rounds of: 40 Cal. Row (Share) 30 Chest to bar (Share) 8 Slamball clean 60/45kg (Syncro)  20m Slamball walking lunge 60/45kg (Share anyhow)

ELITE For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂120/♀80kg 24m Single Arm Overhead KB Lunge ♂28/♀24kg (8 reps)  22 Toes To Bar  2 Clean & Jerks ♂130/♀85kg 12m Single Arm Overhead KB Lunge ♂28/♀24kg (4 reps)    RX For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂115/75kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar  2 Clean & Jerks ♂125/♀80kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps)      MASTERS 35 - 40 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂110/♀70kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar  2 Clean & Jerks ♂120/♀75kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps)      MASTERS 41 - 47 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂100/♀65kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar  2 Clean & Jerks ♂110/♀70kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps)     MASTERS 48 + For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂90/♀60kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar  2 Clean & Jerks ♂100/♀65kg 12m Single Arm Overhead KB Lunge ♂24/♀16kg (4 reps)     INTERMEDIATE  For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂80/♀55kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar  2 Clean & Jerks ♂90/♀60kg 12m Single Arm Overhead KB Lunge♂24/♀16kg (4 reps)     SCALED  For Time (6’ TC) 30 Kipping Knee Raises 2 Clean & Jerks ♂60/♀40kg 24m Goblet KB Lunge Walking ♂20/♀12kg (8 reps) 30 Kipping Knee Raises 2 Clean & Jerks ♂70/♀45kg 12m Goblet KB Lunge Walking ♂20/♀12kg (4 reps)      

**En Castellano Abajo *English   ELITE For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps)  into 3 rounds: B)   - 20 “synchro” Toes To Bar (all athletes) - 6 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” Shoulder To Overhead ♂80/♀55kg (♂M/♀F) *then change* - 12m Walking Worm Lunge (all athletes)    RX For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps) into 3 rounds: B) - 20 “synchro” Toes To Bar (all athletes) - 5 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” STOH ♂70/♀50kg (♂M/♀F) *then change* 12m Walking Worm Lunge (all athletes)   INTERMEDIATE  3 RFT: (15’ TC) - 15 “synchro” Toes To Bar (all athletes) - 20 “synchro” Goblet Squats ♂28/♀20kg (♂M/♀F) - 10 “synchro” STOH ♂60/♀40kg (♂M/♂M) *then change* - 12m Worm Walking Lunge   SCALED 3 RFT: (15’ TC) - 25 “synchro” Knee Raises (all athletes) - 15 “synchro” Goblet Squats ♂20/♀12kg (♂M/♀F) - 10 “synchro” STOH ♂40/30kg (♂M/♀M) *then change* - 36/24/12m Walking Lunges (♂M/♀F) then (♂M/♂M)     *Castellano ELITE Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) Buy in. luego 3 rondas: B) - 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 6 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂80/♀55kg (♂H/♀M) * luego se cambian * - 12 metros de Caminata con el Gusanillo (todos los atletas)     RX Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) luego 3 rondas: B) -. 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 5 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂70/♀50kg (♂H/♀M) * luego se cambian* - 12 metros de Zancadas con el Gusano (todos los atletas)   INTERMEDIO 3 Rondas por Tiempo: (15' TC) - 15 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 20 Goblet Squats "sincronizados" ♂28/♀20kg (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂60/♀40kg (♂H/♂H) * luego se cambian* - 12 metros de Zancadas con el Gusano   ESCALADO 3 Rondas por Tiempo: (15' TC) - 25 Knee Raises "sincronizadas" (todos los atletas) - 15 Goblet Squats "sincronizados" ♂20/♀12kg (♂H/♀M) - 10 Shoulder To Overhead "sincronizados" ♂40/♀30kg (♂H/♀H) * luego se cambian * - 36/24/12 metros de Zancada (♂H/♀M) luego (♂H/♀H)      

ELITE For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂120/♀80kg 24m Single Arm Overhead KB Lunge ♂28/♀24kg (8 reps)  22 Toes To Bar  2 Clean & Jerks ♂130/♀85kg 12m Single Arm Overhead KB Lunge ♂28/♀24kg (4 reps)    RX For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂115/75kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar  2 Clean & Jerks ♂125/♀80kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps)      MASTERS 35 - 40 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂110/♀70kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar  2 Clean & Jerks ♂120/♀75kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps)      MASTERS 41 - 47 For Time (6’ TC) 22 Toes To Bar 2 Clean & Jerks ♂100/♀65kg 24m Single Arm Overhead KB Lunge ♂28/♀20kg (8 reps) 22 Toes To Bar  2 Clean & Jerks ♂110/♀70kg 12m Single Arm Overhead KB Lunge ♂28/♀20kg (4 reps)     MASTERS 48 + For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂90/♀60kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar  2 Clean & Jerks ♂100/♀65kg 12m Single Arm Overhead KB Lunge ♂24/♀16kg (4 reps)     INTERMEDIATE  For Time (6’ TC) 15 Toes To Bar 2 Clean & Jerks ♂80/♀55kg 24m Single Arm Overhead KB Lunge ♂24/♀16kg (8 reps) 15 Toes To Bar  2 Clean & Jerks ♂90/♀60kg 12m Single Arm Overhead KB Lunge♂24/♀16kg (4 reps)     SCALED  For Time (6’ TC) 30 Kipping Knee Raises 2 Clean & Jerks ♂60/♀40kg 24m Goblet KB Lunge Walking ♂20/♀12kg (8 reps) 30 Kipping Knee Raises 2 Clean & Jerks ♂70/♀45kg 12m Goblet KB Lunge Walking ♂20/♀12kg (4 reps)      

**En Castellano Abajo *English   ELITE For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps)  into 3 rounds: B)   - 20 “synchro” Toes To Bar (all athletes) - 6 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” Shoulder To Overhead ♂80/♀55kg (♂M/♀F) *then change* - 12m Walking Worm Lunge (all athletes)    RX For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps) into 3 rounds: B) - 20 “synchro” Toes To Bar (all athletes) - 5 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” STOH ♂70/♀50kg (♂M/♀F) *then change* 12m Walking Worm Lunge (all athletes)   INTERMEDIATE  3 RFT: (15’ TC) - 15 “synchro” Toes To Bar (all athletes) - 20 “synchro” Goblet Squats ♂28/♀20kg (♂M/♀F) - 10 “synchro” STOH ♂60/♀40kg (♂M/♂M) *then change* - 12m Worm Walking Lunge   SCALED 3 RFT: (15’ TC) - 25 “synchro” Knee Raises (all athletes) - 15 “synchro” Goblet Squats ♂20/♀12kg (♂M/♀F) - 10 “synchro” STOH ♂40/30kg (♂M/♀M) *then change* - 36/24/12m Walking Lunges (♂M/♀F) then (♂M/♂M)     *Castellano ELITE Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) Buy in. luego 3 rondas: B) - 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 6 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂80/♀55kg (♂H/♀M) * luego se cambian * - 12 metros de Caminata con el Gusanillo (todos los atletas)     RX Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) luego 3 rondas: B) -. 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 5 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂70/♀50kg (♂H/♀M) * luego se cambian* - 12 metros de Zancadas con el Gusano (todos los atletas)   INTERMEDIO 3 Rondas por Tiempo: (15' TC) - 15 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 20 Goblet Squats "sincronizados" ♂28/♀20kg (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂60/♀40kg (♂H/♂H) * luego se cambian* - 12 metros de Zancadas con el Gusano   ESCALADO 3 Rondas por Tiempo: (15' TC) - 25 Knee Raises "sincronizadas" (todos los atletas) - 15 Goblet Squats "sincronizados" ♂20/♀12kg (♂H/♀M) - 10 Shoulder To Overhead "sincronizados" ♂40/♀30kg (♂H/♀H) * luego se cambian * - 36/24/12 metros de Zancada (♂H/♀M) luego (♂H/♀H)      

Your score is the total number of repetitions completed Round 1 0-1 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 1 min, rest 30 sec and next round Round 2 1:30 - 2:30 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 2:30min, rest 30 sec and next round Round 3 3 - 4 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 4 min, rest 30 sec and next round Round 4 4:30 - 5:30 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 5:30 min, rest 30 sec and next round Round 5 6 - 7 min 8 deadlifts 100kg 8 bar-facing burpees 4 rmu If completed before 7:00 min, rest 30 sec and next round Round 6 7:30 - 8:30 (9:00) min 8 deadlifts 100kg 8 bar-facing burpees max unbroken rmu If the athlete moves on to the Ring Muscle Ups before the 8:30 min ends - he can finish his set, but only unbroken and until 9 min It counts as a break-up if you touch the ground, let go from the ring with any hand. 1 Pаунд  0-1 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 1 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 2 раунд 1:30 - 2:30 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 2:30 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 3 раунд 3-4 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 4 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 4 раунд 4:30 - 5:30 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 5:30 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 5 раунд 6-7 хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу 4 виходи на кільцях Якщо завершив завдання до 7 хвилини, він відпочиває 30 секунд і переходить до наступного раунду 6 раунд 7:30 - 8:30 (9:00) хв 8 станова тяга 100kg 8 фронтальні бьорпі через штангу макс. кількість віходів на кільцях без розбиву Якщо атлет переходить до віходів на кільцях до закінчення 8:30 хв., він може продовжити свій підхід, але лише без розриву та до кінця 9 хв. Розбивом рахується, якщо ви торкнулися землі, відірвали будь-яку руку від кілець.

AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed

AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed

AMRAP 8 min 4 rounds 36 step back lunges with 2 bottles*6L/2*1.5L 18/12 push ups men/women Then in remaining time Max wall walks   Your score is the total number of repetitions completed

For Time: 30 C2B 10 Snatch 70 kg /45 kg 15/10 Bar MU 10 OHS 70 kg /45 kg 5 Rope climb 10m OH Walking lunge 70 kg / 45 kg

3 rounds for time 12 Double KB Snatch 24/16kg 16 Wall Ball 9/6kg 16 Deadlift 100/70kg 16/12 Cal Row 10m Walking Lunges Double KB front rack 24/16kg Sprint to finish   TC - 15 MIN

WOD5 = 7MIN AMRAP 50 T2B 40 Overhead Squat 60/40kg 30 Meter HSW Score = For Reps WOD6 VARIATIONS: Novice = Leg Raises, 20/15kg OHS, & DB Overhead Walking Lunge. Teen = 35/25kg OHS. Masters 50 = 35/25kg OHS. Masters 45 = 40/30kg OHS. Masters 40 = 50/35kg OHS. Intermediate = 50/35kg OHS.   All others, same as RX. WOD5 = FULL TEAM 10-20-30 Worm STOH T2B (MM/FF) *Lunge worm to each end between sets. Score = For Reps 16min AMRAP NOTE: On 3, 2, 1, GO, Teams perform 10 STOH in a box at the end of their lane, then lunge the worm to the rig and perform their 10 T2B, lunge back to move onto the 20’s

WOD5 = FULL TEAM 10-20-30 Worm STOH T2B (MM/FF) *Lunge worm to each end between sets. Score = For Reps 16min AMRAP NOTE: On 3, 2, 1, GO, Teams perform 10 STOH in a box at the end of their lane, then lunge the worm to the rig and perform their 10 T2B, lunge back to move onto the 20’s

For time: 50 overhead squats 40 bar-facing burpees 40 back-rack walking lunges 30 bar-facing burpees 30 cleans 20 bar-facing burpees 20 single-leg squats 10 muscle-ups ♀ 65-lb barbell ♂ 95-lb barbell Time cap: 20 minutes Rezultatus pateikti iki BALANDŽIO 22 dienos 21:00 valandos

// 6 MINUTE TIME CAP // 3 Rounds for time of: 5 Bar muscle up / Pull Up 10 Alternating reverse overhead lunges (60kg / 40kg) 50 Double unders

Event Partner: The City of Turku   MARKET SQUARE MELTDOWN 6 Rounds For Time: 12/8 cal echo bike 5+5m OH walking lunges (32,5 / 22,5 kg) 5+5m HS walk   TIME CAP: 12 min

Event Partner: The City of Turku   MARKET SQUARE MELTDOWN 6 Rounds For Time: 12/8 cal echo bike 5+5m OH walking lunges (32,5 / 22,5 kg) 5+5m HS walk with pirouette   TIME CAP: 12 min

STANDING LAJI 1  FOR TIME 50 wall balls ygig (4/6kg) 60 m DB Walking Lunges / DB Farmer’s Carry  (5x12m) (7.5kg/15kg) 70 wall balls ygig (4/6kg) 80 m DB Walking Lunges / DB Farmer’s Carry (7x12m) (7.5kg/15kg) 90 wall balls ygig (4/6kg) TC: 16min   SEATED LAJI 1 FOR TIME 50 wall balls ygig (4kg) 60 m KB Passover & Turnaround  (5x12m) (8kg/12kg) 70 wall balls ygig (4kg) 80 m KB Passover & Turnaround  (7x12m) (8kg/12kg) 90 wall balls ygig (4kg) TC: 16min    

 RX+ For Time: 30m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each, 5m unbroken sections) 20m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each) 10m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each) (8 min cap)  RX For Time: 30m Sync 1DB Overhead Walking Lunges 8 Wall Walks 20m Sync 1DB Overhead Walking Lunges 8 Wall Walks 10m Sync 1DB Overhead Walking Lunges 8 Wall Walks (8 min cap) (22.5/15kg) 

For time: 50/40 echo bike 20 bmu 40 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish   Timecap 12min

For time: 50/40 echo bike 25 bmu 50 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish   Timecap 12min

For time: 500/400m row 24m KB OVH Lunges 12/9 Bar Muscle Ups  12m Handstand walk*   TC: 8 minutes   Rx women: 24kg KB + 9 BMU 40+ men: 24kg KB + 12 BMU Sport men & 35+ men: 32kg KB + 12 BMU Sport women & 40+ women: 16kg KB + 12 C2B Pull-ups   *HS Walk: 1st 4m section - regular 2nd 4m section - over plates 3rd 4m section - starting from headstand 4m must be completed unbroken   Sport women & 40+ women - regular HSW 2m must be completed unbroken   Tiebreaker is each completed movement  

4x3 min AMRAPs/ 1 min Rest  1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time   4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes.   40 calories for MM teams 36 calories for MF teams 32 calories for FF teams   22.5/15kg DB    

4x3 min AMRAPs/ 1 min Rest  1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time   4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes.   40 calories for MM teams 36 calories for MF teams 32 calories for FF teams   22.5/15kg DB    

TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg   TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges TEAMS RX For time: 40m Sync. Sandbag walking lunges  100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg   TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges  75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg   For time: 100 Heavy DU 30m Farmer walking lunges 100 Heavy DU 30m Front rack walking lunges 100 Heavy DU 15m Overhead walking lunges 2 x 22.5/15kg Time cap: 10 min

TEAMS MASTER & TEAMS INTERMEDIATE For time: 2 Rounds of: 30 cal Row + 10 BMU 2 Rounds of: 30 cal Row + 15 Kipping HSPU 2 Rounds of: 10 BMU + 15 Kipping HSPU Time cap: 15 min

TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg   TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges

TEAMS RX For time: 40m Sync. Sandbag walking lunges  100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg   TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges  75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg