WOD Explorer

AMRAP 10min: 3 Wall walks to plates 4 Shuttle Run (2x7.5m) 15m Front rack Walking lunge (2x22,5/15kg) 6 Wall walks to plates 4 Shuttle Run 15m Front rack Walking lunge (2x22,5/15kg) 9/6 Strict Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x22,5/15kg) 12/9 Strict Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x22,5/15kg) 15/12 Strict Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x22,5/15kg) ...

AMRAP 10min: 3 Wall walks to plates 4 Shuttle Run (2x7.5m) 15m Front rack Walking lunge (2x15/10kg) 6 Wall walks to plates 4 Shuttle Run 15m Front rack Walking lunge (2x15/10kg) 9/6 Kipping Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x15/10kg) 12/9 Kipping Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x15/10kg) 15/12 Kipping Handstand push-ups 4 Shuttle run 15m Front rack Walking lunge (2x15/10kg) ...

AMRAP 15' 2 A/R Burpees Shuttle Run sycnh 3 10 Abmat Sit up synch 3 10 Deadlift 80 synch 2 + 1 Partner KB carry 3 Shot Cornhole Rest 1'30 You can reduce your REST time with the shot at cornhole Hole in one = -30 secondes In hole = - 20 secondes On plank = - 10 Secondes Touch the plank = - 5 secondes the Rest start after the last shot was finish

AMRAP 14' 15 CAL ROW + 12 CAL SKIERG 20 RUSSIAN SWING SYNCH @3 100 HEAVY SU TO SHARE 30 KB GOBELET SQUAT @2 FOR THIS WOD, ONE ATHLETE IS BLIND WITH GLASSES. THIS ATHLETE KEEP THE GLASS DURING THE ROUND THE BLIND ATHLETE CHANGE EACH NEW ROUND

intervals: 2 - 2 - 3 min work * 1 min rest between intervals 20 Rope jumps with partner 12 cal echo bike (partner assisted) AMRAP:  1 partner - plank hold 2 partner - partner facing burpees  

Let’s squat the month away! 

Part A: "Synchro Puke" For Time, TC 10min Buy IN: 30/24 cal EchoBike (Regular 20/15cal) 20-15-10-5 Deadlift (synchro) Burpee over Bar (synchro) Buy OUT: 30/24 cal EchoBike (Regular 20/15cal) after 10min REST 2min Part B: "Ladder" AMRAP 10 3-6-9-12-....... Wall Walks Cleans Push Ups RX: Deadlift: 1xBarbell 100/70kg 1x Fatbar 80/50kg Burpee over Bar: Jump WallWalks: Full Squat Cleans: 60/43kg Push Ups: Hand-release, clap behind the back Intermediate: Deadlift: 1xBarbell 80/50kg 1x Fatbar 65/45kg Burpee over Bar: Jump WallWalks: Partial Squat Cleans: 43/30kg Push Ups: regular Regular: Deadlift: 1xBarbell 60/40kg 1x Fatbar 50/30kg Burpee over Bar: Step over WallWalks: Partial Hang Power Cleans: 20/15kg Push Ups: Box

Part A: "Forrest Dumb" For Time, TC 6min (Tiebreak: Time, if finished before TC) 9-7-5-3 Shuttle Run 9-12-15-18 Double DB Thruster --> one partner has to do one round (e.g. Partner A does 9 Shuttle Run and 9 Double DB Thruster. After that Partner B does 7 SR and 12 D.DB Thruster and so on) after 6min REST 2min Part B: "Synchro Snitch" AMRAP 8 8 Pull Ups 10 DB Box Step Over weighted 12 alt. DB Snatches Synchro RX:  Pull Ups Box: 24/20" DB: 22,5/15kg Intermediate:  Pull Ups Box: 20/20" DB: 15/10kg Regular:  Ring Row Box: 20/20" DB: 10/7,5kg (Dumbbell weights, 2 DB per Team)

AMRAP 9’ 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 50/35kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 70/47,5kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 90/60kg AMRAP 3 wall walks 6 burpees over the bar 3 snatches 105/70kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 26 toes-to-bar 26 dual dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 50/35kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 70/47,5kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 90/60kg AMRAP 3 wall walks 6 burpees over the bar 3 snatches 105/70kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 ATLHETE A 42 toes-to-bar 42 dual dumbbell thrusters 22.5/15kg ATLHETE B 2 ROUNDS FOR TIME (TC:6`) 21 toes-to-bar 21 dual dumbbell thrusters 22.5/15kg ATLHETE C 3 ROUNDS FOR TIME (TC:6`) 14 toes-to-bar 14 dual dumbbell thrusters 22.5/15kg PART B - FROM 08:00 TO 20:00 ATLHETE A, B and C AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 35/25kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 50/35kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 65/45kg AMRAP 3 wall walks 6 burpees over the bar 3 snatches 80/55kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 ATLHETE A 21 toes-to-bar 42 dual dumbbell thrusters 15/10kg ATLHETE B 2 ROUNDS FOR TIME (TC:6`) 11 toes-to-bar 21 dual dumbbell thrusters 15/10kg ATLHETE C 3 ROUNDS FOR TIME (TC:6`) 7 toes-to-bar 14 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 ATLHETE A, B and C AMRAP 12' 16/12 cal row 72 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9’ 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 35/25kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 50/35kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 65/45kg AMRAP 3 wall walks 6 burpees over the bar 3 snatches 80/55kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dual dumbbell thrusters 22.5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9’ 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 35/25 kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 45/32,5kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 snatches 55/40kg AMRAP 3 wall walks 6 burpees over the bar 3 snatches 65/45kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 14 toes-to-bar 21 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 72 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 20/15kg 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 25/20kg 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 30/25kg AMRAP 6 ring dip 6 box u-turn 3 snatches 40/30kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 pull-up 21 dual dumbbell clean and press 7,5/5kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 9/6 cal skierg 40m shuttle sprint See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 20/15kg 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 25/20kg 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 30/25kg AMRAP 6 ring dip 6 box u-turn 3 snatches 40/30kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 pull-up 21 dual dumbbell clean and press 10/7,5kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 9/6 cal skierg 40m shuttle sprint See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 30/25kg 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 40/30kg 2 ROUNDS 6 ring dip 6 box u-turn 3 snatches 50/35kg AMRAP 6 ring dip 6 box u-turn 3 snatches 60/40kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 pull-up 21 dual dumbbell clean and press 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 12/9 cal skierg 40m shuttle sprint See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 6 chair dip 6 box u-turn 6 alt medball lap to shoulder 4/2kg 2 ROUNDS 6 chair dip 6 box u-turn 6 alt medball lap to shoulder 6/4kg 2 ROUNDS 6 chair dip 6 box u-turn 6 alt medball lap to shoulder 9/6kg AMRAP 6 chair dip 6 box u-turn 6 alt medball lap to shoulder 12/9kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 banded chest pull down 21 medball lap to alt. shoulder 6/4kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 6/3 cal skierg 40m shuttle sprint See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 6 box jump 6 burpees over the bar 3 deadlift 50/35kg 2 ROUNDS 6 box jump 6 burpees over the bar 3 deadlift 70/47,5kg 2 ROUNDS 6 box jump 6 burpees over the bar 3 deadlift 90/60kg AMRAP 6 box jump 6 burpees over the bar 3 deadlift 105/70kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 jumping pull-up 21 dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 6 box jump 6 burpees over the bar 3 deadlift 50/35kg 2 ROUNDS 6 box jump 6 burpees over the bar 3 deadlift 70/47,5kg 2 ROUNDS 6 box jump 6 burpees over the bar 3 deadlift 90/60kg AMRAP 6 box jump 6 burpees over the bar 3 deadlift 105/70kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 jumping pull-up 21 dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .