WOD Explorer

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

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)

18 MIN AMRAP 400 M RUN (1 LAP) 20 BURPEES TO PLATE   MOVEMENT STANDARDS: - Athlete starts touching their plate, after start signal athletes start running  - During burpees Athletes must jump up to the plate with both feet from the ground - During burpees athletes may jump down or step down - During burpee to plate full extension at the top of the plate is not required  - at the bottom of the burpee chest must touch the ground - stepping up from the burpee is allowed

EVENT 2 “DT” 5 ROUNDS FOR TIME (TIME CAP 12 MIN) 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS *RX MEN 70KG *SPORT/35+/40+:  50/35 KG    MOVEMENT STANDARDS: - round starts with deadlifts - full extension in deadlift is required - extended hips, knees, chest in one vertical line - mixed grip in deadlift is allowed  - hang cleans start with full extension, only then cleaning the bar  - hang should start at knee level or higher (lowering the bar below the knee is not allowed) - cleans should be catched in POWER position - (squat cleans below parallel are not allowed) - clean should be ended with full extension - hips, knees extended in one line, elbows clearly in front of the bar  - shoulder to overhead may be performed as strict press, push press, push jerk or split jerk - full extension at the end of STOH is required  - barbell may be dropped at any time if needed

FOR TIME (TIME CAP 12 MIN): 30-20-10 REPS OF CAL ROW GOBLET BOX STEP OVERS  RX: TOES TO BAR - CHEST TO BAR - BAR MUSCLE UP ALL OTHER CATEGORIES: TOES TO BAR - PULL UPS - CHEST TO BAR   *WEIGHT RX MEN: 24 KG KETTLEBELL SPORT MEN/35+/40+: 20 KG SPORT WOMEN: 16 KG    MOVEMENT STANDARDS: - ROWING STARTS WITH SITTING ON THE ROWER, SCREEN TURNED ON, ATHLETE MAY LEAVE THE ROWER ONLY AFTER REQUIRED CALORIES ARE DONE - IN BOX STEP OVERS KETTLEBELL SHOULD BE KEPT IN FRONT OF THE ATHLETE, KEEPING IT WITH BOTH HANDS AS SHOWN IN THE VIDEO - IN BOX STEP OVERS FULL EXTENSION ON THE BOX IS NOT REQUIRED - DURING BOX STEP OVER BOTH FEET SHOULD TOUCH THE BOX (STEPING OVER WITH ONE LEG IS NOT ALLOWED) - IT IS NOT ALLOWED TO DROP THE KETTLEBELL. IN CASE OF A DROP, ATHLETE SHOULD START CURRENT BOX STEP OVERS FROM THE BEGINNING!!! - IN TOES TO BAR IT IS NECCESSARY TO BRING HEELS BEHIND THE VERTICAL LINE - TOES MUST TOUCH THE BAR AT THE SAME TIME - IN CHEST TO BARS ANY PART OF THE BODY BELOW THE COLLAR BONE MUST TOUCH THE BAR - IN PULLUPS CHIN SHOULD BE CLEARLY SEEN OVER THE BAR  - ANY KIND OF PULLUPS/CHEST TO BAR IS ALLOWED - STRICT, KIPPING, BUTTERFLY - IN BAR MUSCLE UPS AT THE TOP OF THE BAR IT IS NECCESSARY TO FULLY EXTEND ELBOWS - RESTING ON THE BAR IS NOT ALLOWED 

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) 

"SANDSTORM" For time 20 DB Snatches 1 lap run 18 DB Snatches 2 laps run 16 DB Snatches 3 lap run 14 DB Snatches 4 laps run 12 DB Snatches 5 laps run 10 DB Snatches TC:13 min   SPORT: 15/10KG DB INT/40+: 22.5/15KG DB RX: 32.5/22.5KG DB  

FOR TIME 20 Hang Cleans 20 Front Squats 20 Shoulder to Overhead 20 Thrusters EMOM: 6 Burpees over line   Sport: 40/25kg BB 40+&INT: 50/30kg BB RX: 60/35kg BB   TC: 8 minutes Tiebreaker: reps done at 3 min mark.   Key points: To advance to the next minute, athlete must complete all burpees. Burpees are not counted as score reps.

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 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)  

AMRAP 2 Sport: Ring Pull-ups Intermediate and 40+: Chest-to-Rings Rx: Ring Muscle Ups   EVENT 3B will be performed right after EVENT 3A timecap.   AMRAP 2 Sport: Ring Pull-ups Intermediate & 40+: Chest-to-Rings Rx: Ring Muscle Ups   EVENT 3B will be performed right after EVENT 3A timecap.

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)  

5 ROUNDS FOR TIME 10 DOUBLE DUMBBELL OVERHEAD LUNGES 2x 2m HANSTANDWALK    RX MEN: OVER OBSTACLE   DB WEIGHTS: MEN: 2X22.5KG WOMEN: 2X15KG   TIMECAP: 5 MIN   KEY POINTS 2M UNBROKEN WALK LUNGES ARE DONE AT ONE PLACE, NOT WALKING

AMRAP 2 Sport: Ring Pull-ups Intermediate & 40+: Chest-to-Rings Rx: Ring Muscle Ups   EVENT 3B will be performed right after EVENT 3A timecap.

FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS

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.

5 ROUNDS FOR TIME 10 DOUBLE DUMBBELL OVERHEAD LUNGES 2x 2m HANSTANDWALK    RX MEN: OVER OBSTACLE   DB WEIGHTS: MEN: 2X22.5KG WOMEN: 2X15KG   TIMECAP: 5 MIN   KEY POINTS 2M UNBROKEN WALK LUNGES ARE DONE AT ONE PLACE, NOT WALKING

FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS

I GO, YOU GO, FOR TIME:   50 SINGLE UNDERS 40 BOX JUMPS 60/50 30 RKBS 24/16 20 BURPEES HR (PARTNER CHANGE) 20 BURPEES HR 30 RKBS 24/16 40 BOX JUMPS 60/50 50 SINGLE UNDERS