WOD Explorer

OPEN DIVISION For time: 15 Sync Thrusters 30 HSPU  15 Sync Thrusters 10 Rope climbs 15 Sync Thrusters 20 Strict HSPU  15 Sync Thrusters 5 Legless Rope climbs 15 Sync Thrusters SCALED DIVISION For time: 15 Sync single arm DB thrusters 30 HSPU to a riser 15 Sync single arm DB thrusters 10 Rope climbs 15 Sync single arm DB thrusters 20 HSPU to a riser  15 Sync single arm DB thrusters 5 Rope climbs 15 Sync single arm DB thrusters  

RX DIVISION For time: 20 Worm Thrusters 18 Strict HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Legless rope climbs per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)   OPEN DIVISION For time: 20 Worm Thrusters 18 HSPU per athlete Whilst other 3 athletes hold the worm 20 Worm Thrusters (*Sub opportunity after 10 reps) 4-3-4-3 Rope climbs per athlete (first rep is legless) Whilst other 3 athletes hold the worm 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout) SCALED DIVISION For time: 20 Worm Thrusters 60 HSPU (split anyhow) 20 Worm Thrusters (*Sub opportunity after 10 reps) 8 Rope climbs (male athletes) 6 Rope climbs (female athletes) 20 Worm Thrusters (Subs are allowed at the hlaf-way point of this workout)

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.     

For time: T.cap 22 min PART A 1 lap Run (together) 100x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 100x Walking Lunges 2 laps Run (1W/1R) 80x Plate GTOH (15/10kg) 2 laps Run (1W/1R) 80x Walking Lunges 1 lap Run (together) Rest 2 minutes PART B For time: T.cap 3 min 50m Burpee Broad Jumps   Part A: Complete exercises in the given order for time. First and last runs are done together. Plate G2OH, lunges and other runs (2, 3 and 4 lap runs) are shared between partners. You can split work as you want. One person is working while the other is resting. It can also be that only one person runs those 2, 3 and 4 lap runs. 

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) 1-arm Devil Press (15/10kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg x1.25 Row x1.5 Echo Bike 

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. 

All out Sprint Ladder 30sec ON/30sec Rest   1) BikeErg 2) Rower 3) Echo Bike 4) Single Arm DB Thrusters (22,5/15kg)   Both partners will be working at the same time on their own machines/dumbbells. Two athletes start at the same time. Do 30s of max calories on the BikeErgs, rest 30s, do 30s of max calories on the rowers, rest 30s, etc...   Female scores will have a coefficient of: x1.25 BikeErg  x1.25 Row x1.5 Echo Bike

 FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg/2x15kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   IGYG (1 round each) 2 rounds: 21 DB Thrusters 2x22.5kg 18 Box Jump Overs 15 DB Thrusters 12 Box Jump Overs   TIME CAP: 10 MIN

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 35kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 25kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row 2 rounds of - 3 legless rope climbs - 6 squat cleans 90kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 60kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 55kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 35kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 35kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 25kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row 2 rounds of - 3 legless rope climbs - 6 squat cleans 90kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 60kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 50 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 60kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 40kg - 12 lateral burpees over bar - 50 m run   TIME CAP: 16 MIN

FOR TIME   Buy-in: 40 cal row   2 rounds of - 3 rope climbs - 6 squat cleans 55kg - 12 bar facing burpees - 50 m run   2 rounds of - 3 rope climbs - 8 thrusters 35kg - 12 lateral burpees over bar - 50 m run    TIME CAP: 16 MIN