WOD Explorer

4 Rounds For Time:  30 Pull ups (split anyhow)  20 Worm Squats   10 Worm Clean & Jerks   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 20 Chest to bar pull ups 20/16 Cal Row 20m Sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards 3 rounds for time 20 chest to bar pull ups 20/16 cal row 20m sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg  18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg  9 - 7 - 5 Synchro Bar Muscle Ups   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 15 pull ups 15/12 cal row 20m farmers carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 20 pull ups 20/16 cal row 10m sandbag carry (not on last round)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 20 Chest to bar pull ups 20/16 Cal Row 20m Sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

3 rounds for time 20 chest to bar pull ups 20/16 cal row 20m sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 20 pull ups 30 cal row 20m worm carry   Time cap: 8 min "The worm must be dropped after 10m before turning"   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 15 pull ups 15/12 cal row 20m farmers carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 20 pull ups 20/16 cal row 10m sandbag carry (not on last round)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

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.

PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.   AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg)   One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time.    Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time.    Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.  

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 - 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

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 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