WOD Explorer

AMRAP 5min 10/7cal AB 5 dual DB thrusters @ 15/10

0:00-6:00 1 CL + 1 FS + 1 S2O 6:00-8:00 rest 8:00-20:00 AMRAP 10 FS @ 75/55 10/8cal row 10 TTB

0:00-6:00 1 CL + 1 FS + 1 S2O 6:00-8:00 rest 8:00-20:00 AMRAP 10 FS @ 65/40 10/8cal row 10 hanging knee raises

AMRAP 15 12-15-18-21-... Cal Row 9-12-15-18-… Partner Deadlifts (120/70) 6-9-12-15-… Box Get Overs (60/50) 3-6-9-12… Synchro Leg Raises

2:30min on / 00:30sec off x 3 Rds P1: 15/12 cal Echo Bike & P2: 15/12 cal Row 10 synchro alt. KB Hang Snatches (16/12) max reps in remaining time of: Rd1: synchro Ring Rows Rd2: synchro jumping Pull-Ups Rd3: Pull-Ups

Amrap 8 2-4-6-8-10-12... asc. Dumbbell Snatch Lateral Burpee Over Dumbbell DB Weights Beginner M/W: 15/10kg Scaled M/W: 20/12.5kg Mater 40+: 20kg HAREKET STANDARTLARI Alternating Dumbbell Snatch Başlangıç: •⁠ ⁠Dumbbell yerde başlar. •⁠ ⁠Sporcu dumbbell’i tek elle kavrar. Hareketin Yapılışı: 1.⁠ ⁠Dumbbell tek bir hareketle yerden başın üzerine taşınmalıdır. 2.⁠ ⁠Baş üstü destek pozisyonunda; •⁠ ⁠Kol ve omuz tam ekstansiyonda (dirsek kilitli) •⁠ ⁠Kalça, diz tam ekstansiyonda olmak zorundadır. 3.⁠ ⁠Her tekrarda el degistirmek zorunludur (alternating): • El degisimi yerde ya da havada yapılabilir. • Dumbbell yerden alindigi elle tam ekstansiyon yapılmalıdır. 4.⁠ ⁠Dumbbell’in iki ucu da yere temas etmelidir. 5. Dumbell’I yere atmak kesinlikle yasaktır ve no-rep olarak değerlendirilecektir. 6. Kaldırış yapmayan el-kol vücuda destek olacak şekilde temas edemez. Lateral Burpee Over Dumbbell Baslangic: •⁠ ⁠Sporcu dumbbell’in yanina paralel sekilde konumlanir. Hareketin Yapılışı: 1.⁠ ⁠Göğüs, uyluklar ve ayaklar yere temas edecek sekilde tam burpee yapilir. 2.⁠ ⁠Ayağa kalkıldıktan sonra dumbbell’ın üzerinden yanlamasına (lateral) sıçrama yapılır. Ayakların aynı anda havada olması yeterlidir. Yerden aynı anda kesilmesi ya da yere aynı anda konulması gerekli değildir. KAMERA AÇISI HAREKET STANDARTLARINI GÖSTERECEK ŞEKİLDE OLMALIDIR. KURAL DIŞI TEKRARLAR NO-REP OLARAK DEĞERLENDİRİLİP GEREKLİ CEZA HAKEM KURULU TARAFINDAN VERİLECEKTİR.

TIME CAP 13 Minutes - PART A  From 00 to 07 minutes :  AMRAP 4 Ring Musles up / Bar Muscles up 8 Snatchs 12 Bar facing burpees From 07 min to 09min : Rest  - PART B From 09 min to 13 min :  4 minutes to find 1 RM Snatch  RX : 43 /35 kg

TIME CAP 13 Minutes - PART A  From 00 to 07 minutes :  AMRAP 4 Bar Musles up / Pull-ups 8 Snatchs 12 Bar facing burpees From 07 min to 09min : Rest  - PART B From 09 min to 13 min :  4 minutes to find 1 RM Snatch  INTERMEDIATE : 43 /35 kg

TIME CAP 13 Minutes - PART A  From 00 to 07 minutes :  AMRAP 4  Pull-ups / Hand Release Push ups 8 Snatchs 12 Bar facing burpees From 07 min to 09min : Rest  - PART B From 09 min to 13 min :  4 minutes to find 1 RM Snatch  SCALED : 30 /25 kg

TIME CAP 13 Minutes - PART A  From 00 to 07 minutes :  AMRAP 4  Pull-ups / Hand Release Push ups 8 Snatchs 12 Bar facing burpees From 07 min to 09min : Rest  - PART B From 09 min to 13 min :  4 minutes to find 1 RM Snatch  MASTERS : 40 /25 kg

WOD 6 (Popeye) Sponsored by Restaurante La Red Marbella  Location: Competition Zone 1 Workout Flow: RX *ENGLISH Teams will begin standing over their slamballs. On 3-2-1 ‘GO’ teams will begin with their first set of slamball clean to shoulder. Once complete all 4 athletes will move onto the worm and complete their set of alternating worm lunges. Once complete teams will continue the flow until they have completed their last set of alternating worm lunges (Tie Break), then in the remaining time of 10 minutes teams will work through as many synchro slamball clean to shoulder as possible. Men must use 60kg slamballs, women must use 40kg slamballs. Teams can rearrange the slamball anyway they want however all reps need to be completed the same way, in line facing the finishing line.  *CASTELLANO Los equipos comenzarán de pie sobre sus slamballs. Al escuchar el 3-2-1 “¡YA!”, los atletas iniciarán su primera serie de slamball clean to shoulder. Una vez completada, los 4 atletas se moverán hacia el worm y realizarán su serie de zancadas alternas con worm (worm lunges). El flujo del entrenamiento continuará alternando entre ambos movimientos hasta finalizar la última serie de zancadas con worm (Tie Break). En el tiempo restante de 10 minutos, los equipos deberán completar el mayor número posible de slamball clean to shoulder en sincronía. Hombres: 60 kg slamball Mujeres: 40 kg slamball Los equipos pueden reorganizar el slamball como quieran, pero todas las repeticiones deben completarse de la misma manera, en fila y mirando hacia la línea de meta.  Intermediate *ENGLISH The flow for Intermediate teams will be exactly the same. There will be 4 weights of slamballs on the competition floor. Team members can use any weight that they so wish, team members can also switch between weights as they so wish throughout the workout.  Teams can rearrange the slamball anyway they want however all reps need to be completed the same way, in line facing the finishing line. *CASTELLANO El flujo será exactamente el mismo que para RX. Habrá 4 pesos distintos de slamballs disponibles en el área de competición. Cada atleta podrá utilizar el peso que desee y podrá cambiar de peso en cualquier momento durante el entrenamiento. Los equipos pueden reorganizar el slamball como quieran, pero todas las repeticiones deben completarse de la misma manera, en fila y mirando hacia la línea de meta.  Score /Puntuación: Reps / Número total de repeticiones RX **EN CASTELLANO ABAJO *ENGLISH AMRAP 10’:           12 - 8 - 4 Slamball Clean To Shoulder ♂60/♀40kg  (synchro - all 4) 20 Alternating Worm Lunges (after each set) Then, in remaining time: Max Slamball Clean To Shoulder♂60/♀40kg  (synchro - all 4)  Intermediate  AMRAP 10’:   12 - 8 - 4 Slamball Clean To Shoulder♂ 60/♂50/♂40/♀30kg  (synchro - all 4) 16 Alternating Worm Lunges (after each set)  Then, in remaining time: Max Slamball Clean To Shoulder ♂60/♂50/♂40/♀30kg  (synchro - all 4) *CASTELLANO RX – Equipos AMRAP 10’:        12-8-4 slamball clean to shoulder (♂60/♀40 kg) – síncrono los 4 atletas 20 zancadas alternas con worm (worm lunges) (después de cada set) Después, en el tiempo restante: Máximos slamball clean to shoulder ♂(60/♀40 kg) – síncrono los 4 atletas Intermedio – Equipos AMRAP 10’: 12-8-4 slamball clean to shoulder (♂60/♂50/♂40/♀30 kg) – síncrono los 4 atletas 16 zancadas alternas con worm (worm lunges) (después de cada set) Después, en el tiempo restante: Máximos slamball clean to shoulder (♂60/♂50/♂40/♀30 kg) – síncrono los 4 atletas Movement Standards / Estándares de movimiento: **EN CASTELLANO ABAJO *ENGLISH Alternating Worm Lunges Each rep starts with the worm on all four athlete’s shoulders.  All four athletes must be facing the same direction with the worm on the same side shoulder.  The team lunges forward with all four athletes touching their knees on the floor before standing to full lockout at the knees and hip. The athlete must alternate which foot leads for each rep. The rep is credited when all four athletes stand to full lockout with the worm on the shoulder, all at the same time.  Synchro Slamball Clean To Shoulder Each rep begins with the slam ball on the floor; athletes can use any technique permitted to take the slam ball from the floor to the shoulder. The ball must be dropped in front of the athlete for the rep to be credited. Athletes must lift the slam ball and clearly have the slam ball on one shoulder with hips and knees extended. The athlete must also outstretch the opposite arm to show control of the slam ball before the rep is credited. This is where the synchronization of all 4 athletes is expected in order to validate the rep.  Athletes may use ‘touch and go’ reps, however a part of the ball must clearly touch the floor before it is lifted back to the shoulder.  *CASTELLANO Zancadas alternas con worm (Alternating Worm Lunges) Cada repetición comienza con el worm apoyado en los hombros de los 4 atletas. Todos los atletas deben estar alineados en la misma dirección con el worm en el mismo hombro. El equipo avanza en zancada: los 4 atletas deben tocar el suelo con la rodilla trasera y luego extender completamente caderas y rodillas. Los atletas deben alternar la pierna de avance en cada repetición. La repetición es válida cuando los 4 atletas alcanzan la extensión completa al mismo tiempo con el worm en el hombro. Slamball Clean to Shoulder en sincronía (Synchro Slamball Clean to Shoulder) Cada repetición comienza con el slamball en el suelo. Se permite cualquier técnica para llevar el slamball del suelo al hombro. El slamball debe soltarse por delante del atleta para que la repetición sea válida. La repetición es válida cuando el atleta tiene el slamball claramente apoyado en un hombro, con caderas y rodillas extendidas, y el brazo contrario extendido para mostrar control. La sincronización requerida: los 4 atletas deben alcanzar la posición válida al mismo tiempo para que la repetición cuente. Se permiten repeticiones “touch and go”, pero una parte del balón debe tocar claramente el suelo antes de volver a levantarlo.

WOD 6 (Popeye) Sponsored by Restaurante La Red Marbella  Location: Competition Zone 1 Workout Flow: RX *ENGLISH Teams will begin standing over their slamballs. On 3-2-1 ‘GO’ teams will begin with their first set of slamball clean to shoulder. Once complete all 4 athletes will move onto the worm and complete their set of alternating worm lunges. Once complete teams will continue the flow until they have completed their last set of alternating worm lunges (Tie Break), then in the remaining time of 10 minutes teams will work through as many synchro slamball clean to shoulder as possible. Men must use 60kg slamballs, women must use 40kg slamballs. Teams can rearrange the slamball anyway they want however all reps need to be completed the same way, in line facing the finishing line.  *CASTELLANO Los equipos comenzarán de pie sobre sus slamballs. Al escuchar el 3-2-1 “¡YA!”, los atletas iniciarán su primera serie de slamball clean to shoulder. Una vez completada, los 4 atletas se moverán hacia el worm y realizarán su serie de zancadas alternas con worm (worm lunges). El flujo del entrenamiento continuará alternando entre ambos movimientos hasta finalizar la última serie de zancadas con worm (Tie Break). En el tiempo restante de 10 minutos, los equipos deberán completar el mayor número posible de slamball clean to shoulder en sincronía. Hombres: 60 kg slamball Mujeres: 40 kg slamball Los equipos pueden reorganizar el slamball como quieran, pero todas las repeticiones deben completarse de la misma manera, en fila y mirando hacia la línea de meta.  Intermediate *ENGLISH The flow for Intermediate teams will be exactly the same. There will be 4 weights of slamballs on the competition floor. Team members can use any weight that they so wish, team members can also switch between weights as they so wish throughout the workout.  Teams can rearrange the slamball anyway they want however all reps need to be completed the same way, in line facing the finishing line. *CASTELLANO El flujo será exactamente el mismo que para RX. Habrá 4 pesos distintos de slamballs disponibles en el área de competición. Cada atleta podrá utilizar el peso que desee y podrá cambiar de peso en cualquier momento durante el entrenamiento. Los equipos pueden reorganizar el slamball como quieran, pero todas las repeticiones deben completarse de la misma manera, en fila y mirando hacia la línea de meta.  Score /Puntuación: Reps / Número total de repeticiones RX **EN CASTELLANO ABAJO *ENGLISH AMRAP 10’:           12 - 8 - 4 Slamball Clean To Shoulder ♂60/♀40kg  (synchro - all 4) 20 Alternating Worm Lunges (after each set) Then, in remaining time: Max Slamball Clean To Shoulder♂60/♀40kg  (synchro - all 4)  Intermediate  AMRAP 10’:   12 - 8 - 4 Slamball Clean To Shoulder♂ 60/♂50/♂40/♀30kg  (synchro - all 4) 16 Alternating Worm Lunges (after each set)  Then, in remaining time: Max Slamball Clean To Shoulder ♂60/♂50/♂40/♀30kg  (synchro - all 4) *CASTELLANO RX – Equipos AMRAP 10’:        12-8-4 slamball clean to shoulder (♂60/♀40 kg) – síncrono los 4 atletas 20 zancadas alternas con worm (worm lunges) (después de cada set) Después, en el tiempo restante: Máximos slamball clean to shoulder ♂(60/♀40 kg) – síncrono los 4 atletas Intermedio – Equipos AMRAP 10’: 12-8-4 slamball clean to shoulder (♂60/♂50/♂40/♀30 kg) – síncrono los 4 atletas 16 zancadas alternas con worm (worm lunges) (después de cada set) Después, en el tiempo restante: Máximos slamball clean to shoulder (♂60/♂50/♂40/♀30 kg) – síncrono los 4 atletas Movement Standards / Estándares de movimiento: **EN CASTELLANO ABAJO *ENGLISH Alternating Worm Lunges Each rep starts with the worm on all four athlete’s shoulders.  All four athletes must be facing the same direction with the worm on the same side shoulder.  The team lunges forward with all four athletes touching their knees on the floor before standing to full lockout at the knees and hip. The athlete must alternate which foot leads for each rep. The rep is credited when all four athletes stand to full lockout with the worm on the shoulder, all at the same time.  Synchro Slamball Clean To Shoulder Each rep begins with the slam ball on the floor; athletes can use any technique permitted to take the slam ball from the floor to the shoulder. The ball must be dropped in front of the athlete for the rep to be credited. Athletes must lift the slam ball and clearly have the slam ball on one shoulder with hips and knees extended. The athlete must also outstretch the opposite arm to show control of the slam ball before the rep is credited. This is where the synchronization of all 4 athletes is expected in order to validate the rep.  Athletes may use ‘touch and go’ reps, however a part of the ball must clearly touch the floor before it is lifted back to the shoulder.  *CASTELLANO Zancadas alternas con worm (Alternating Worm Lunges) Cada repetición comienza con el worm apoyado en los hombros de los 4 atletas. Todos los atletas deben estar alineados en la misma dirección con el worm en el mismo hombro. El equipo avanza en zancada: los 4 atletas deben tocar el suelo con la rodilla trasera y luego extender completamente caderas y rodillas. Los atletas deben alternar la pierna de avance en cada repetición. La repetición es válida cuando los 4 atletas alcanzan la extensión completa al mismo tiempo con el worm en el hombro. Slamball Clean to Shoulder en sincronía (Synchro Slamball Clean to Shoulder) Cada repetición comienza con el slamball en el suelo. Se permite cualquier técnica para llevar el slamball del suelo al hombro. El slamball debe soltarse por delante del atleta para que la repetición sea válida. La repetición es válida cuando el atleta tiene el slamball claramente apoyado en un hombro, con caderas y rodillas extendidas, y el brazo contrario extendido para mostrar control. La sincronización requerida: los 4 atletas deben alcanzar la posición válida al mismo tiempo para que la repetición cuente. Se permiten repeticiones “touch and go”, pero una parte del balón debe tocar claramente el suelo antes de volver a levantarlo.

Part A  6min to find one heavy Clean for both Athletes 1min Rest Part B  AMRAP3 6 syncro Deadlifts  6 syncro Burpees over Bar 

For Total Reps: Minutes 0-1 Male Athlete 1: AMRAP Snatches (85kg) Minutes 1-2 Male Athlete 2: AMRAP Snatches (85kg) Minutes 2-3 Male Athlete 1: AMRAP Thrusters (85kg) Minutes 3-4 Male Athlete 2: AMRAP Thrusters (85kg) Minutes 4-5: Rest To Transition Barbells Minutes 5-6 Female Athlete 1: AMRAP Snatches (60kg) Minutes 6-7 Female Athlete 2: AMRAP Snatches in (60kg) Minutes 7-8 Female Athlete 1: AMRAP Thrusters (60kg) Minutes 8-9 Female Athlete 2: AMRAP Thrusters (60kg) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Age Groups U15, U17 + U19 AMRAP for 10 Minutes to Establish an AMRAP of: 10-10-10-10...Box Jump Overs (60/50 cm) 1-2-3-4-5....Strict HSPU 1-2-3-4-5....Pull-Ups For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Age Group U13 AMRAP for 8 Minutes to Establish an AMRAP of: 10-10-10-10....Box Jump Overs (60/50 cm) 1-2-3-4-5....Hand Release Push-Ups 1-2-3-4-5....Toes to Bar For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Male athlete 1 + Female Athlete 1 10 Minute AMRAP of: 2-4-6-8-10...etc.. Sync Overhead Squat (60/42,5) 2-4-6-8-10...etc.. Sync Burpee Over the Worm Male athlete 2 + Female Athlete 2 10 Minute AMRAP of: Sync Overhead Squat (60/42,5)* Sync Burpee Over the Worm* *Beginning where Athletes 1 left off.. For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Age Groups 30-34 Through 45-49 AMRAP of: 1 Seated Rope Climb 10 meter Unbroken Handstand Walk 2 Seated Rope Climbs 10 meter Unbroken Handstand Walk 1 Full Pirouette 3 Seated Rope Climb 10 meter Unbroken Handstand Walk 1 Full Pirouette  10 meter Backwards Handstand walk  Age Groups 50-54 and 55-59 AMRAP of: 1 Rope Climb 10 meter Handstand Walk  2 Rope Climbs 10 meter Handstand Walk  3 Rope Climbs 10 meter Handstand Walk  Age Groups 60-64 and 65+ AMRAP of: 1 Rope Climb 10 meter Plate Overhead Walking Lunge (20/15) 2 Rope Climbs 10 meter Plate Overhead Walking Lunge (20/15) 3 Rope Climbs 10 meter Plate Overhead Walking Lunge (20/15) For flow, movement standards and special regulations, ALWAYS check the official announcement on the website!

Workout 3: “Campus Circuit” 10-Minute AMRAP: ● 250m Row ● 12 Single Dumbbell Hang Snatch (15kg/10kg) ● 10 DB Box Step-Ups (20") (15kg/10kg) Single Dumbbell Hang Snatch: ● Start from hang: DB begins above the knee (no ground touch). ● Movement: One fluid motion to overhead lockout — no pause at shoulder. ● Arms: Can split however you want unbroken on one arm or alternating every rep ● Top position: Arm locked out overhead, hips and knees extended. DB Box Step-Ups: ● Height: 20 inches ● Standard: Step up on the box. Both feet must make contact on top with hips and knees fully extended at the top of the rep. DB can be carried anyhow as long as off the floor. ● No jumping over box. ● Dumbbell not used in this movement.

On a 12-minute clock Part A 0:00 - 6:00 AMRAP 6min 6 power cleans @80kg 6 burpees over bar 6 shoulder to overhead @80kg 6 burpees over bar right into... Part B 6:00 - 12:00 2 RM thruster

On a 15-minute clock Part A 0:00 - 3:00 AMRAP 3min 30 DB hang snatches @2x22.5kg Max bar muscle-ups (in time remaining) 3:00 - 5:00 - Rest Part B 5:00 - 15:00 3 Rounds for time (cap: 10min) 100 double unders 35 calories row

AMRAP16: 19 Burpees 18 TTB/Sit-ups 2 Power Cleans 2 Front Squats 2 Jerks 16 Box Jump Overs RX: 60/40 Scale: 40/25

8 AMRAP 1 Seated L-sit Rope climb 10 m  Hand-Stand Walk 20 m Two arm DB front rack  walking lunge (22.5 kg)

8 AMRAP 1 Legless rope climb 10 m Hand-Stand Walk  20 m Two arm DB front rack  walking lunge (20 kg)

8 AMRAP 2  Rope climb 10 m Hand-Stand Walk  20 m Two arm DB front rack  walking lunge (15 kg)

8 AMRAP 2 Rope climb  10 Hand Stand Push Up 20 m DB Goblet walking lunge (22.5 / 15 kg)

8 AMRAP 2 Rope climb 10 m Hand Stand Walk 20 m Two arm DB front rack walking lunge (17.5 kg)

8 AMRAP 1 Rope climb 10 Hand-Stand Push Up  20 m Two arm DB front rack walking lunge (15 kg)