WOD Explorer

20 min AMRAP: 40/32 cal Row  15+15 Single Arm DB Hang Clean and Jerk  20 DB Box Step Overs    Rx Male: 40 calories, 22.5kg DB, 60cm Box  Rx Female: 32 calories, 15kg DB, 50cm Box  Sport Male: 40 calories, 15kg DB, 60cm Box Sport Female: 32 calories, 10kg DB, 50cm Box   Row: Calories run from zero. Once goal calories are on the screen, athlete can move to the SA DB Hang C&J. Both judge or athlete can refresh the screen before rowing starts.    Single Arm Hang Clean and Jerk: Athlete must do 15 reps with one arm and only then do 15 reps with other arm. 1 side of the DB should touch the shoulder before proceeding into the jerk portion of the movement.    DB Box Step Ups: Athlete can hold DB anyway he/she wants.    

5 RFT: 10 Pull Ups  10 Front Squats (40/25kg) 10 Lateral Burpees Over Bar (timecap: 12 mins)   Sport Male: 40kg barbell  Sport Female: 25kg barbell

Rx Male 5RFT:  10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap)

Rx Male 5RFT:  10/7 Bar Muscle Ups 10 Overhead Squat (60/40kg) 10 Lateral Burpee Over Bar (15 min cap) Part A (EVENT 2): 00:00-08:00  5RFT: 15 Deadlift (50/35kg) 12 Hang Power Clean 9 Thrusters  (partners alternate movements)  (8 min cap)   08:00-09:00  Rest   Part B (EVENT 3) 09:00-13:00 3RM Shoulder to Overhead      ....................... Part A flow: P1 does 15 deadlifts, P2 does 12 hang power cleans, P1 does 9 thrusters, P2 does 15 deadlifts, etc...      

Clean and Jerk Ladder 9-6-3-max reps 25-35-45-50kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s.   

Clean and Jerk Ladder 9-6-3-max reps 50-60-70-80kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s. 

Clean and Jerk Ladder 9-6-3-max reps 45-55-65-70kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s. 

Clean and Jerk Ladder 9-6-3-max reps 80-90-100-110kg 1 min on, 30s off, 4 sets     There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell.  If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell.  Athletes will step on the floor one after another every 90s. 

For Time: 5 Wall Walk 50 Wall Balls (9/6kg) 5 Wall Walks 50/35 cal Echo Bike (8 min cap)

For Time: 75 Wall Balls (9/6kg) 50/35 cal EchoBike 25m HS Walk (time cap: 8 mins)   Handstand Walk will be 5x5m (1 rep =  5 unbroken meters) 

  For Time: 200 Double Unders 100 Toes To Bar 50 Burpee Box Over Jump Jumps (50cm)  100 Pull Ups 200 Double Unders (time cap: 18 mins)   Split reps as you want, one partner works at a time.  50cm box for all athletes. Burpee Box Over Jump Jump are performed with the step down.   

4x3 min AMRAPs/ 1 min Rest  1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time   4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes.   40 calories for MM teams 36 calories for MF teams 32 calories for FF teams   22.5/15kg DB    

Part A (EVENT 2): 00:00-08:00  5RFT: 15 Deadlift (50/35kg) 12 Hang Power Clean 9 Thrusters  (partners alternate movements)  (8 min cap)   08:00-09:00  Rest   Part B (EVENT 3) 09:00-13:00 3RM Shoulder to Overhead      ....................... Part A flow: P1 does 15 deadlifts, P2 does 12 hang power cleans, P1 does 9 thrusters, P2 does 15 deadlifts, etc...      

4x3 min AMRAPs/ 1 min Rest  1.- (40/36/32 cal Ski + 20 SA DB OH Lunges), max Rope Climbs in remaining time 2.- (40/36/32 cal BikeErg + 20 SA DB OH Lunges), max Rope Climbs in remaining time 3.- (40/36/32 cal Row + 20 SA DB OH Lunges), max Rope Climbs in remaning time 4.- (40/36/32 cal EchoBike + 20 SA DB OH Lunges), max Rope Climbs in remaining time   4 stations, 3 min work at each. One partner works on the calories, other partner works on the single arm dumbbell overhead lunges. Partners can split and rotate between exercises as the wish. Once both exercises are completed, partners do as many rope climbs as possible in the remaining time. Rest 1 minute and proceed to the next station. Teams will step on the floor one after another every 4 minutes.   40 calories for MM teams 36 calories for MF teams 32 calories for FF teams   22.5/15kg DB    

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

Trail Running Race: Distancia total: 6 km Elevación acumulada: 665 m Altitud máxima: 750 m  

Teams RUN RELAY: 3 x 1 Mile Relay Distancia total: 4.8 km 12 vueltas (400 m cada una) 4 vueltas por atleta (1.6 km total por persona)

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

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 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 TEAMS RX For time: 40m Sync. Sandbag walking lunges  100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg   TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges  75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg   For time: 100 Heavy DU 30m Farmer walking lunges 100 Heavy DU 30m Front rack walking lunges 100 Heavy DU 15m Overhead walking lunges 2 x 22.5/15kg Time cap: 10 min