WOD Explorer

AMRAP 8 20s BAR HANG 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS

AMRAP 12 10/6 PULL UPS 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS

AMRAP 12 12/8 PULL UPS 40 SINGLE UNDERS 30 BOX STEP UPS 20 SIT UPS

Atletas 1 atlieka 100 wall balls (kamuolio metimų į taikinį) 120 cal row (kalorijų irkluojant) Atletas 2 atlieka 120 wall balls 100 cal row Laiko limitas 14 minučių. Kamuolio svoris vyrams 9 kg, moterims 6 kg. Taikinio aukštis vyrams 3,05 m, moterims 2,74 m. Irklavimo treniruoklis Concept tipo. Rezultatas - abiejų atletų laiko suma, nepabaigus pratimų per nustatytą laiko limitą pridedama po vieną sekundę už nepadarytą pakartojimą. AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma. AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

AS MANY METERS AS POSSIBLE IN 2 MINUTES 20 SYNCHRO SIT UPS THEN MAX  SHUTTLE RUNS

TEAMS SCALED 12 min AMRAP: 30 Cal row 6 Wall walks 10 Pull-ups   TEAMS ROOKIE 12 min AMRAP: 20 Cal row 6 Wall walks 20 Sit-ups 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 RX For time: 3 Rounds of: 30 cal Row + 10 BMU 3 Rounds of: 30 cal Row + 15 Strict HSPU 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap: 20 min For time: 3 Rounds of: 30/20 cal Row + 10 BMU Time cap = 6 min Rest 3 min 3 Rounds of: 30/20 cal Row + 15 Strict HSPU Time cap = 6 min Rest 3 min 3 Rounds of: 10 BMU + 15 Strict HSPU Time cap = 6 min Total time cap: 24 min

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   18 wall-ball shots 6kg 15 KB Swing to shoulder height 16kg 12 cal bikeerg (damper 6) 9 burpees box jump-overs 50cm   TIME CAP: 5 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 30 push-ups 50 m swim 30 sit-ups 50 m swim 5 pool muscle-ups 50m swim   TIME CAP: 12 MIN FOR TIME   50 m swim 30 squat jumps 50 m swim 20 handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN FOR TIME   50 m swim 30 squat jumps 50 m swim 20 strict handstand push-ups 50 m swim 30 v-ups 50 m swim 15 pool muscle-ups 50m swim   TIME CAP: 12 MIN

FOR TIME   50 m swim 30 squat jumps 50 m swim 30 push-ups 50 m swim 30 sit-ups 50 m swim 5 pool muscle-ups 50m swim   TIME CAP: 12 MIN