WOD Explorer

Rx Male 5RFT:  10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap) Part A (EVENT 2): 00:00-08:00  5RFT: 15 Deadlift (50/35kg) 12 Hang Power Clean 9 Thrusters  (partners alternate movements)  (8 min cap)   08:00-09:00  Rest   Part B (EVENT 3) 09:00-13:00 3RM Shoulder to Overhead      ....................... Part A flow: P1 does 15 deadlifts, P2 does 12 hang power cleans, P1 does 9 thrusters, P2 does 15 deadlifts, etc...      

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 ELITE  60/40kg SPORT/45+ 40/25kg

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 ELITE  60/40kg SPORT/45+ 40/25kg

INDIVIDUAL EVENT 1 3 ROUNDS FOR TIME 20 SINGLE ARM KB OVERHEAD SQUATS 1.5KM FAT BIKE CROSS-COUNTRY RIDE TIME CAP: 16 MINUTES   KB WEIGHTS: SPORT DIVISION - 12/16KG ELITE/RX/35+ DIVISION - 16/24KG 40 AND 45+ MASTERS - 12/24KG   THERE IS A TIEBREAK AFTER EACH ROUND OF OVHS. DURING THE KB OVHS ATHLETE IS ALLOWED TO SWITCH ARMS ANYHOW. EQUAL REPS PER ARM IS NOT NEEDED. DURING THE BIKE RIDE, ATHLETES ARE REQUIRED TO WEAR A HELMET. HELMETS ARE PROVIDED BY ORGANIZER, HOWEVER, ATHLETE MAY USE THEIR OWN. BEFORE THE START, ATHLETE MAY SET UP THE SADDLE FOR THE BIKE.  THERE WILL BE FEW BIKES ALSO IN WARM UP AREA.

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)

For Time: 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell Weight by Age Group Age Groups 30-34 Through 40-44 (60kg/40kg) Age Group 45-49 Through 50-54 (50kg/35kg) Age Group 55-59 Through 65+ (40kg/25kg)

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) 

FOR TIME 60/50 Cal Row 40 Toes to Rings 20 Pistol Squats time cap: 8 min   Sport: Knees to Elbows + Box Step ups with 2x15/10kg DB´s Rx: Weighted pistols with 15/10kg DB   Tiebreaker: Row Erg time   EVENT 3B will start right after EVENT 3A (8 min + 2 min)  

FOR MAX WEIGHT   3 ATTEMPTS EVERY 3 MIN.  90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT   KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL.  COLLARS ARE MANDATORY.  ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.

FOR MAX WEIGHT   3 ATTEMPTS EVERY 3 MIN.  90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT   KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL.  COLLARS ARE MANDATORY.  ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.

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

RX DIVISION: For Time: 15 Sync OHSQ (4 athletes) 60 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 40 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 70/47.5kg Subs are allowed after each block of work. OPEN DIVISION: For Time: 15 Sync OHSQ (4 athletes) 40 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 30 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 60/40kg Subs are allowed after each block of work.   SCALED DIVISION: For Time: 15 Sync back squats (4 athletes) 40 Pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Pull ups (1 athlete) - 15 Sync back squats (4 athletes) 20 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (1 athlete) Time cap: 12:00 Loading: 50/35kg Subs are allowed after each block of work.

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

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