WOD Explorer

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

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

INDIVIDUAL EVENT 4 - TOP GEAR FOR TIME 30/20 CAL ECHO BIKE 15M DOUBLE KB FARMERS LUNGES 30 TOES TO BARS 15M DOUBLE KB FARMERS LUNGES TIME CAP - 6 MINUTES ELITE - 2X32/24KG RX/35+ MASTERS - 2X24/16KG 40/45+ MASTERS - 2X24/16KG SPORT - 2X24/16KG   SPORT/40/45+ MASTERS DIVISION PERFORM 20 TOES TO BARS    

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.

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

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

AMRAP 2 Sport: Ring Pull-ups Intermediate & 40+: Chest-to-Rings Rx: Ring Muscle Ups   EVENT 3B will be performed right after EVENT 3A timecap.

5 ROUNDS FOR TIME 10 DOUBLE DUMBBELL OVERHEAD LUNGES 2x 2m HANSTANDWALK    RX MEN: OVER OBSTACLE   DB WEIGHTS: MEN: 2X22.5KG WOMEN: 2X15KG   TIMECAP: 5 MIN   KEY POINTS 2M UNBROKEN WALK LUNGES ARE DONE AT ONE PLACE, NOT WALKING

5 ROUNDS FOR TIME 10 DOUBLE DUMBBELL OVERHEAD LUNGES 2x 2m HANSTANDWALK    RX MEN: OVER OBSTACLE   DB WEIGHTS: MEN: 2X22.5KG WOMEN: 2X15KG   TIMECAP: 5 MIN   KEY POINTS 2M UNBROKEN WALK LUNGES ARE DONE AT ONE PLACE, NOT WALKING

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: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to 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: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line   Time cap: 6 min

For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line   Time cap: 6 min

For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups  20 m DB lunge to finish line   Time cap: 6 min

For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to 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: 5 Bar muscle ups 20 KB Thrusters 24/16kg (16-17yr) 16/12kg (14-15yr) 10m HSW 20m KB lunge to finish line   Time cap: 6 min

For Time: 10 Bar muscle ups 20 kB Thrusters 24/16kg 10m HSW 20m KB lunge to finish line   Time cap: 6 min

For Time: 10 Ring muscle ups 20 DB squats 30/22.5kg 10 Bar muscle ups  20 m DB lunge to finish line   Time cap: 6 min

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

8 min AMRAP P1- CALORIE ROW P2- 5x HRPU (w. plate touch) 10x Knee Raise 15x MB Squat (6/3kg)     Rowing MM 130 cal MF 110 Cal FF 90 Cal P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch.  When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep) 

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs.  For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

For time: T.cap 25 min PART A 1 lap Run (together) 100x KB Snatches (24/16kg) 2 laps Run (1W/1R) 80x OVH Lunges (24/16kg) 3 laps Run 60x KB Snatches (24/16kg) 4 laps Run (1W/1R) 40x OVH Lunges (24/16kg) 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 100m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Snatches, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs.