WOD Explorer

FOR TIME 50 ping pong wall balls (6/9kg) 60 m SBcarry (5x12m) (50/70kg) 70 ping pong wall balls (6/9kg) 80 m SBcarry (7x12m) (50/70kg) 90 ping pong wall balls (6/9kg)   TC 16min

STANDING LAJI 1  FOR TIME 50 wall balls ygig (4/6kg) 60 m DB Walking Lunges / DB Farmer’s Carry  (5x12m) (7.5kg/15kg) 70 wall balls ygig (4/6kg) 80 m DB Walking Lunges / DB Farmer’s Carry (7x12m) (7.5kg/15kg) 90 wall balls ygig (4/6kg) TC: 16min   SEATED LAJI 1 FOR TIME 50 wall balls ygig (4kg) 60 m KB Passover & Turnaround  (5x12m) (8kg/12kg) 70 wall balls ygig (4kg) 80 m KB Passover & Turnaround  (7x12m) (8kg/12kg) 90 wall balls ygig (4kg) TC: 16min    

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      

6 ROUNDS FOR TIME (WOMEN) 9 ROUNDS FOR TIME (MEN)   3 worm clean 5 synchro burpee over worm 7 hspu (1 person, share anyhow)   TC: 9 min   Worm weight: 105kg

LAJI 4 STANDING 6 ROUNDS FOR TIME 3 synchro double DB hang clean & press 5 synchro burpee 7 deficit push up / hand release (knee) push up (1 person, share anyhow)   LAJI 4 SEATED  6 ROUNDS FOR TIME 3 synchro hang clean & press 5 synchro u-turn 7 box dips (1 person, share anyhow)    

You get a map of the museum. There are checkpoints that you have to visit. One checkpoint has Concept2 Row.  MM Pairs: 2000m  MF Pairs: 1800m FF Pairs: 1600m apx distance is 5-6km but if you get lost, distance may be longer.  All teams will get a map of the museum which they will use to navigate and stamp at the checkpoints.   Partners should move together at all time. max seperation from each other is 2m.     

10 RFT: 15/12 cal SkiErg 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead (alternate full rounds)   Rx+ 60/42.5kg Rx 50/35kg 20 min cap   Flow: Athlete 1 performs 1st round on 15/12 cal SkiErg, 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead.  then  Athlete 2 performs 2nd round of 15/12 cal SkiErg,... etc   Athlete 1 must complete his/her round and touch his/her partner for athlete 2 to start the next round.    Ski: Partners set the SkiErg to 0 calories each round by themselves  Hang Power Cleans: start position: Arms straight, barbell above knees. Finish position: Barbell on the shoulders, elbows in front of the barbell, body fully extended  

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

RX+ 12 min AMRAP: 4 Legless Rope Climbs  12 Sync Burpees to Plate 48 Double Unders (each)    RX  12 min AMRAP: 4 Rope Climbs 12 Sync Burpees to Plate 48 Double Unders (each)      

 RX+ For Time: 30m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each, 5m unbroken sections) 20m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each) 10m Sync 1DB Overhead Walking Lunges 5+5m HS Walk (each) (8 min cap)  RX For Time: 30m Sync 1DB Overhead Walking Lunges 8 Wall Walks 20m Sync 1DB Overhead Walking Lunges 8 Wall Walks 10m Sync 1DB Overhead Walking Lunges 8 Wall Walks (8 min cap) (22.5/15kg) 

Every 3min × 4      400m run      Max STOH (25 kg/40/50/60)   Every 3min × 4      400m run together      Max syncro STOH  35 kg women 50 kg men

WOD2 A 3 min AMRAP 7 box jump, step down overs 7 Legs up/T2B Rest 2 min WOD2 B   3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B

Find max weight in complex 3 DL 3 Hang cleans 3 Front squats 3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!  

30 Box stepovers with KB (24/16/12) 30 Line Face Burpees 60 KB snatches (24/16/12) 30 Line facing burpees 30 Box stepovers with KB (24/16/12) 1) 40 Box stepovers with KB 2) 50 Line Face Burpees 100 KB snatches 2) 50 Line facing burpees 1) 40 Box stepovers with KB   KB: 16 kg Women 24 kg Men

EMOM 12 min 1) Row 15/12 calories 2) 60/80 Du`s/Su`s 3) Max pullups/c2b/bar MU 4) Rest Amrap 12 15/12 calories row 60 Dus/80 Sus 1 set of max C2B/Pullups   Every next exercise do other person.

Every 3min × 4      400m run together      Max syncro STOH  35 kg women 50 kg men

3 min (I go U go style) 5 box jump, step down overs 5 T2B Rest 2 min/ Prepare WOD 2 B

3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!  

1) 40 Box stepovers with KB 2) 50 Line Face Burpees 100 KB snatches 2) 50 Line facing burpees 1) 40 Box stepovers with KB   KB: 16 kg Women 24 kg Men

Amrap 12 15/12 calories row 60 Dus/80 Sus 1 set of max C2B/Pullups   Every next exercise do other person.

Every 1:00x6  Find Your 3 Rep Max Back Squat Partners will switch every round.  Every team member has 3 attempts.

FOR TIME  150 WALL BALL SHOTS  M:6kg N:3kg Partners switch as needed 

AS MANY METERS AS POSSIBLE IN 2 MINUTES 20 SYNCHRO SIT UPS THEN MAX  SHUTTLE RUNS

RELAY STYLE YOU GO I GO 6 ROUNDS FOR TIME 18/15 CAL ROW 12 DEADLIFTS  60/40KG  -SWITCH AFTER EVERY FULL ROUND

FOR TIME 30 CLEAN AND JERKS   M:40KG N:30KG 200m RUN 30 SNATCHES