WOD Explorer

For Time: 50/40 cal Row 40 Double DB Push Press 22.5 kg / 15 kg 30/20 m. HSW Obst./Free

Bear Complex* Find the heaviest complex in 3min * Power Clean Front Squat Push Press Back Squat Push Press

Part B (EVENT 3) 09:00-13:00 (4 minutes) 3RM Shoulder to Overhead (from the floor)   Both partners have 4 minutes to find 3 rep max shoulder to overhead. Strict Press, Push Press, Push Jerk, Split Jerk are allowed.  Athletes can complete multiple attempts at any weight during 4 minutes. Barbell is picked up from the floor not the rack.  Result of female athletes will be multiplied by 1.6

Part B (EVENT 3) 09:00-13:00 (4 minutes) 3RM Shoulder to Overhead (from the floor)   Both partners have 4 minutes to find 3 rep max shoulder to overhead. Strict Press, Push Press, Push Jerk, Split Jerk are allowed.  Athletes can complete multiple attempts at any weight during 4 minutes. Barbell is picked up from the floor not the rack.  Result of female athletes will be multiplied by 1.6

EVENT 2 “DT” 5 ROUNDS FOR TIME (TIME CAP 12 MIN) 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS *RX MEN 70KG *SPORT/35+/40+:  50/35 KG    MOVEMENT STANDARDS: - round starts with deadlifts - full extension in deadlift is required - extended hips, knees, chest in one vertical line - mixed grip in deadlift is allowed  - hang cleans start with full extension, only then cleaning the bar  - hang should start at knee level or higher (lowering the bar below the knee is not allowed) - cleans should be catched in POWER position - (squat cleans below parallel are not allowed) - clean should be ended with full extension - hips, knees extended in one line, elbows clearly in front of the bar  - shoulder to overhead may be performed as strict press, push press, push jerk or split jerk - full extension at the end of STOH is required  - barbell may be dropped at any time if needed

Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p)   1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg   Each partner has his own work/rest intervals of 30/15 seconds.  In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible.  Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell.  Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements. Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p)   1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg   Each partner has his/her own work/rest interval of 30/15 seconds.  In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell.  You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell. 

PART B For time: T.cap 3 min 100m 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.

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

Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p)   1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg   Each partner has his own work/rest intervals of 30/15 seconds.  In 30 seconds athlete performs as many reps as possible with the first weight. Rests  15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible.  Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell.  Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements.

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.