WOD Explorer

FOR WEIGHT EVERY 2:00 UNTIL FAILURE 1 snatch complex* 70/50** kg * 1 complex = snatch + OHS + hang snatch ** Increase by 5/2,5 kg each round Score = number of rounds

FOR TIME 2 km bike 200 m swim 2 km bike TC: 1h

FOR WEIGHT Find a 1 RM deadlift Female scoring: x1,5 TC: 20 min

For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24,38 m) dumbbell  overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

Intermediate Team: For Time: 100 Partner Wallballs 1.000m Row

Elite Team: For Time: in pairs 100 Partner Wallballs/ 1.000m Row 1.000m Row/ 100 Partner Wallballs

Intermediate: For Time: Partner 1: 21-15-9 Cleans @35/50 12-9-6 Pull ups Partner 2: 15-12-9 Squat Cleans @35/50 9-7-5  Pull ups

Elite Team: For Time: MM Pair: 21-15-9  Synchro Cleans @60 12-9-6 Ring MUs FF Pair: 15-12-9 Synchro Squat Cleans @40 9-7-5  Ring MUs

Elite: For Time: 21-15-9 Cleans @40/60 9/7 - 7/5 - 5/3 Ring MUs

Elite: For Time: 100 Wallballs 1.000m Row

Intermediate: 90 sec. AMRAP, 30 sec. Rest 1) Partner 1: 6 STOH @40/60 8 Burpees over Bar ME Pull ups 2) Partner 2: 2 STOH @55/80 8 Burpees over Bar ME TTB

Intermediate: For Time: 20 WallWalks 30 Synchro DB Box Step over @1x22,5/15 30m DB Overhead Walking Lunges 30 Synchro DB Box Step over 20m HSW

Elite Team: For Time: 40m HSW - each has to do one segment 30 Synchro DB Box Step over @1x22,5/15 30m Synchro DB Overhead (2x) / FrontRacked (2x) Walking Lunges 30 Synchro DB Box Step over 40m HSW

Masters 40+: For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW  Masters 50+: For Time: 15 WallWalks 30 DB Box Step over @1x22,5/15 30m DB Walking Lunges 30 DB Box Step over 15m HSW 

Teens 15+: For Time: 15 WallWalks 30 DB Box Step over @1x15/10 30m DB Overhead Walking Lunges 30 DB Box Step over 15 Strict HSPUs Teens 12+: For Time: 15 WallWalks 30 DB Box Step over @1x10/5 30m DB Walking Lunges 30 DB Box Step over 15 Strict HSPUs

Elite:  For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW - Mix Skill

Teens 15+: For Time: 10-10-10-10 Thruster @20/30 5-5-5-5 Shuttle Runs 4-6-8-10 Pull ups Teens 12+: For Time: 10-10-10-10 Thruster @15/20 5-5-5-5 Shuttle Runs 15-15-15-15 Ring Rows

Snatch Ladder 20 sec. on, 10 sec. rotation TieBreaker: Overhead Squats Elite & Masters 40+ & Elite Team: @45/50/55/60/65/70/72,5/75 @70/80/90/95/100/105/110/115 Masters 50+: @30/35/40/45/50/55/60/62,5 @45/50/55/60/65/70/75/77,5 Intermediate: @30/35/40/45/50/55/60/62,5 @45/50/55/60/65/70/75/77,5

Teens 15+: 4 Rounds of: 20 Double Under 10 TTB 2 Rope Climbs Teens 12+: 4 Rounds of: 40 Single Under 15 Leg Raises 2 half Rope Climbs

Masters 40+: For Time: 21-15-9 Cleans @35/50 7/5 - 5/3 - 3/1 Ring MUs Masters 50+: For Time: 21-15-9 Cleans @30/45 9-7-5 Chest to Bar

Masters 40+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @40/55 8 Burpees over Bar ME Pull ups 2) 4 STOH @50/70 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @60/85 8 Burpees over Bar ME Pull ups Masters 50+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @30/40 8 Burpees over Bar ME TTB 2) 4 STOH @40/55 8 Burpees over Bar ME Pull ups 3) 2 STOH @50/70 8 Burpees over Bar ME TTB

Elite Team: 90 sec. AMRAP, 30 sec. Rest 1) one female & one male: 6 STOH @55/80 8 Burpees over Bar ME Chest to Bar 2) one female & one male: 2 STOH @70/100 8 Burpees over Bar ME Chest to Bar

Elite: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @50/80 8 Burpees over Bar ME Pull ups 2) 4 STOH @60/90 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @70/100 8 Burpees over Bar ME Pull ups

Scaled: You go, I go. 8min AMRAP 40 Single Under 15 Leg Raises 2 half Rope Climbs

Masters 40+: 4 Rounds of: 40 Double Under 10 TTB 4-3-2-1 Rope Climbs Masters 50+: 4 Rounds of: 20 Double Under 15 Leg Raises 2 Rope Climbs

Elite Team : each teammember has to perform one round: 1) 40 Double Under 10 TTB 4 Rope Climbs 2)  60 Double Under 15 TTB 3 Rope Climbs 3) 80 Double Under 20 TTB 2 Rope Climbs 4) 100 Double Under 25 TTB 1 Rope Climb

Elite: 4 Rounds of: 40 Double Under 10 TTB 4-3-2-1 Rope Climbs

Scaled: For Time: 30 Synchro Thruster @20/30 20 Synchro Shuttle Runs 30 Pull ups - split as you want

Masters 40+: For Time: 10-10-10-10 Thruster @35/50 5-5-5-5 Shuttle Runs 2-4-6-8 Bar MUs Masters 50+: For Time: 10-10-10-10 Thruster @30/40 5-5-5-5 Shuttle Runs 4-6-8-10 Chest to Bar