WOD Explorer

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

Snatch ladder Male 70, 80, 90, 95, 100, 105, 110 kilograms Female 30, 35, 40, 45, 50, 55, 60 kilograms

FINAL EVENT PART A: 8 Pull over 85-90-95-100 / 50-55-60-65 Snatch speed ladder Time cap: 3min. Rest: 2min PART B: 3 rounds : 20 weighted pistols (12kg/8kg) 20m handstand walk 20m sand bag cary (90kg/70kg) Time cap: 10min

FINAL EVENT PART A: 8 Pull over 85-90-95-100 / 50-55-60-65 Snatch speed ladder Time cap: 3min. Rest: 2min PART B: 3 rounds : 20 weighted pistols (12kg/8kg) 20m handstand walk 20m sand bag cary (90kg/70kg) Time cap: 10min

POINTS x5 WOD6 - FINAL MEN FOR TIME 12 squat snatch at 60kg 9 muscle up 1 legless rope climb   9 squat snatch at 70kg 6 muscle up 2 legless rope climbs   6 squat snatch at 80kg 3 muscle up 3 legless rope climbs   3 squat snatch at 90kg   TC = 15mins   POINTS x5 WOD6 - FINAL WOMEN FOR TIME 12 squat snatch at 25kg 9 sandbag over shoulder at 45kg 1 rope climb   9 squat snatch at 35kg 6 sandbag over shoulder at 45kg 2 rope climbs   6 squat snatch 45kg 3 sandbag over shoulder at 45kg 3 rope climbs   3 squat snatch at 55kg   TC = 15mins

Athlete 1&2 1RM Snatch for both athletes in 5 minutes 1mi rest after 3A

Athlete 1&2 1RM snatch for both athletes in 5 minutes   1min rest, then 3B      

For Time: 100 Wall Balls 25 Sync DB Snatch  75 Toes To Bar 25 Sync DB Snatch 50 1DB Box Step Overs 25 Sync DB Snatch (22.5/15kg) (15 min cap)   same workout for both divisions

For time: 50/40 echo bike 20 bmu 40 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish   Timecap 12min

For time: 50/40 echo bike 25 bmu 50 heavy DB snatch (37.5/27.5kg) 25m OH lunges to finish   Timecap 12min

2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets

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

TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg   TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg TEAMS RX For time: 20 Synchro snatches (2 barbells) 5 Legless rope climbs 20 Synchro STOH (2 barbells) 5 Legless rope climbs 20 Synchro front squats 5 Legless rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW During the rope climb, the barbells need to be held in the front rack position. 50/35kg Time cap: 10 min   TEAMS MASTER For time: 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) Into: 3 lengths of HSW (5m each athlete) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min   TEAMS INTERMEDIATE 20 Synchro snatches (2 barbells) 5 rope climbs 20 Synchro STOH (2 barbells) 5 rope climbs 20 Synchro front squats 5 rope climbs 20 Synchro thrusters (2 barbells) During the rope climb, the barbells need to be held in the front rack position. 40/30kg Time cap: 10 min For time: 20 Snatches 5 Rope climbs 20 STOH 5 Rope climbs 20 Front Squats 5 Rope climbs 20 Thrusters Into: 30m of HSW 50/35kg Time cap: 12 min  

TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg   TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges

2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min

TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets

TEAMS SCALED 10 min AMRAP 20 Synchro snatches 3 Rope climbs 20 Synchro front squats 3 Rope climbs 40/30kg   TEAMS ROOKIE 10 min AMRAP 20 Synchro hang snatches 1 Rope Climb 20 Synchro front squats 1 Rope Climb 20/15kg

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

TEAM EVENT 2 - YOU FAIL, I FAIL PART A - FEMALE A AND MALE A EVERY 2 MIN X 3 ROUNDS 1 REP MAX SNATCH REST 2 MIN PART B - FEMALE B AND MALE B EVERY 2 MIN X 3 ROUNDS 1 REP MAX CLEAN   EACH 2 MIN INTERVAL STARTS WITH 10/7 CAL ECHO BIKE SPRINT BOTH ATHLETES HAVE TO FINISH THE CALS BEFORE ANYONE CAN ATTEMPT A LIFT   BOTH ATHLETES MAKE THE LIFT IN 2 MIN WINDOW BOTH ATHLETES HAVE TO MAKE THE LIFT FOR IT TO COUNT (KG-S ARE SUMMED UP) SCORE IS BEST LIFT OF PART A + BEST LIFT OF PART B TIEBREAKER - BEST SNATCH 1 ATHLETE LIFTS AT THE TIME SMALLEST CHANGING PLATE - 0.5KG IF LIFT IS FAILED, ATHLETE MAY TRY AGAIN IN 90 SEC WINDOW WEIGHT CAN BE INCREASED OR DECREASED AFTER 2 MIN WINDOW LIFT MUST BE FINISHED BEFORE THE 2 MIN END SIGNAL   NB! AFTER EVENT 2 TEAMS WILL BE SPLIT INTO SPORT AND RX FOR NEXT 2 EVENTS.

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 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 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.

From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg   From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg   STANDARDS: https://www.wodla.com/standards

4 rounds for time: 21 Syncro Toes to Bar 15 cal Bike erg (split anyhow) 15 Thrusters 60/40kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards