WOD Explorer

AMRAP 12min: 15 D-ball Clean to Platform 50/30kg on 100cm 15 Toes to bar 15 D-ball lunge 50/30kg 50 Double under One Athlete is working on Rower while two athletes are working through AMRAP. Score A is number of reps done in 12min. Score B is number of calories done in 12min.

EVENT 1 from 0' to 10' AMRAP 10' 16 WALL BALL SHOT 9/6kg 16 BOX JUMP OVER 60/50cm 16 CHEST-TO-BAR PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 20 BURPEES OVER THE BAR MAX POWER CLEAN 80/55KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 22,5/15KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 9/6kg 12 BOX JUMP OVER 60/50cm 12 PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BURPEES OVER THE BAR MAX POWER CLEAN 50/35KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 OVERHEAD SQUAT FROM FLOOR EVENT 4 from 38' to 48' FOR TIME  400 METER RUN 8 WALL WALKS 16 DEVIL PRESS 2DB 15/10KG

EVENT 1 from 0' to 10' AMRAP 10' 12 WALL BALL SHOT 6/3kg 12 CHAIR TO BOX TRANSFER 12 RING PULL-UPS EVENT 2 from 14' to 22' 3 ROUNDS 2' ON - 1' OFF 15 BOX U-TURN MAX CLEANS 25/20KG EVENT 3 from 22'to 34' FOR MAX WEIGHT 3 SNATCH EVENT 4 from 38' to 48' FOR TIME  200 METER WHEEL-RUN 8 RING DIPS 16 ALT. DB SNATCH 10/7,5KG

4min AMRAP 20m Sandbag Walking Lunges 10 Sandbag Thrusters 1min rest 4min AMRAP 4 Burpees-over-Wall 20m Sled Push/Pull

AMRAP 10 min 10 DU 10 T2B 10 PU

Part A Distance completed with Bergen - 1 lap is 1 round - every 100m = 1 additional rep Part B AMRAP 15 KB Swings 10 KB push press 5 Burpees

TWO SCORED EVENT ELITE/RX PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 60/40 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) MASTER 35+ PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) INTERMEDIATE PART A AMRAP IN 12 MINUTES 48 double unders 16 back rack lunges 45/30 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) SCALED PART A AMRAP IN 12 MINUTES 48 single unders 16 back rack lunges 35/22.5 8 burpee over bar directly into PART B FOR MAX WEIGHT 3 RM Front Squat (Athlete A) 3 RM Bench Press (Athlete B) Please make sure you read and fully understand the workout description and movement standards.

Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Chest to Bar into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat

Wod Sky High Fury: AMRAP 8min 10 Burpee bux jump over @24/20inch 10 Pull Ups into: rest 2min (from minute 8 until minute 10) into WOD Titan's Blitz: Timecap 4 min (from minute 10 until minute 14) 1 Snatch + 1 Overhead squat

Oh, Good! AMRAPocalypse / TEST: Endurance EM     AMRAP 20' 30 Wall Balls @9kg. 10/8 Cal Row  4 Shuttle Run  50 Double Unders  10/8 Cal Row  4 Shuttle Run  8 Burpees over rower 10/8 Cal Row  4 Shuttle Run  След като завършите всички тези упражнения в посочения ред, това се счита за един рунд. Вашата цел е да направите колкото се може повече пълни рундове (и допълнителни повторения от започнат рунд) за 20 минути. Резултат: Крайният резултат се определя от общия брой направени повторения от всички упражнения за 20-те минути.

Flair & Fire / TEST: Bodyweight & Strength EM   PART A: Аmrap 6' 6 Chest to bar pull-ups 6 Box jumps over @70cm *(ADD 6 REPS FOR EVERY ROUND) rest 3' PART B: FIND IN 6' 1 RM Snatch PART A - score is total reps PART B - score is weight Основна цел: Да направите възможно най-много рундове (и допълнителни повторения) от гореизброените две упражнения за 6 минути. Допълнително правило: "(ADD 6 REPS FOR EVERY ROUND)" - Това означава, че с всеки следващ завършен рунд трябва да добавяте по 6 повторения към всяко от упражненията. Продължавате да правите рундове, като добавяте по 6 повторения към всяко упражнение във всеки следващ рунд, до изтичането на 6-те минути. Резултат за Част А: Общият брой направени повторения от всички упражнения за 6-те минути. ПОЧИВКА 3 МИНУТИ ЧАСТ Б: FIND IN 6' - 1 RM Snatch  Snatch:  Целта е да направите възможно най-голяма тежест за едно чисто повторение в рамките на 6-те минути. Може да правите толкова опити, колкото успеете в рамките на времето.  Резултат за Част Б: Максималната тежест (в килограми), която сте успели да повдигнете за едно чисто повторение на "Snatch" в рамките на 6-те минути.

Qualifier 1 - The Long Game - 20 Min AMRAP Score is total number of reps completed. ELITE/RX/MASTERS 35+ 25 Cal Row 20 Wall Balls @ 9/6kg 15 Toes to Bar 10 Burpee Over Rower INTERMEDIATE 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower SCALED 20 Cal Row 15 Wall Balls @ 6/4kg 10 Hanging Knee Raises 10 Burpee Over Rower MASTERS 40+ 20 Cal Row 15 Wall Balls @ 9/6kg 10 Toes to Bar 10 Burpee Over Rower *Tie break time is is recorded at completion of Round 1 of the AMRAP. * If athletes fail to input the correct score accurately, their score will be void.  QUICK START - The athlete starts seated on the rower with hands off the handle and the handle in the cradle. - At “go,” the athlete takes hold of the handle and rows until the prescribed number of calories are completed. - Once complete, the athlete moves to the wall ball station and completes the required number of wall ball repetitions. - After finishing the wall balls, the athlete moves to the pull up bar and completes the prescribed number of toes-to-bar or hanging knee raises (depending on division). - When the T2B/hanging knee raises are complete, return to the rower and complete the prescribed number of burpees over the erg. - After completing the burpees over the erg, get back onto the rower to begin the next round. - The rower must be reset to zero before the start of each round. The athlete must remain on the rower and continue rowing until the target calories are reached before dismounting. - If the workout finishes on the rower, the athlete must wait for the monitor to settle before the final score is recorded. SCORE is TOTAL number of reps completed within the AMRAP. MOVEMENT STANDARDS ROW - The monitor must be set to 0 at the beginning of each row. - The monitor must count UP to the prescribed calories. - Any damper setting may be used. No grips to be used on the rower.  - Remain seated until the monitor clearly reads prescribed calories.  WALL BALLS - Each rep starts with the ball in the support position in front of the body. - A squat clean is allowed, but not required, to start a set. - Squat until the crease of the hip crease is below the knees (below parallel). - The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. TOES TO BAR - Each rep starts with arms fully extended and feet off the ground. - Any style of grip is permitted. - The rep is credited when any part of BOTH feet touch the bar at the same time. Athletes feet are required to pass behind the vertical plane of the bar (kip) HANGING KNEE RAISES - As toes to bar but the rep is credited when the athletes knees simultaneously pass above the hip crease.  BURPEE OVER THE ROWER - Start on one side of the rower. - The chest and thighs must touch the ground at the bottom of each rep. - A strict lateral orientation is NOT required. Athletes may face the rower during the burpee or the jump. - Return to both feet with the hands off the floor. - Jumping or stepping in and out of the bottom of the burpee is permitted. - The athlete must jump over the rower (both feet must be off the ground as they pass over the erg). Stepping over is not allowed. - A two-foot take off or a two-foot landing is NOT required. - The rep is credited when the athlete is on the opposite side of the rower.

Qualifier 2 - The Clean Ladder - 7 Minute AMRAP Score is total number of reps completed. ELITE/RX/ Masters 35+ 10 Cleans @ 80/55kg 10 Cleans @ 90/65kg 10 Cleans @ 105/75kg AMRAP Cleans @ 110/80kg in remaining time INTERMEDIATE 10 Cleans @ 70/45kg 10 Cleans @ 80/50kg 10 Cleans @ 90/60kg AMRAP Cleans @ 95/65kg in remaining time SCALED 10 Cleans @ 50/35kg 10 Cleans @ 60/40kg 10 Cleans @ 70/47.5kg AMRAP Cleans @ 75/50kg in remaining time MASTERS 40+ 10 Cleans @ 70/45kg 10 Cleans @ 80/50kg 10 Cleans @ 90/60kg AMRAP Cleans @ 95/65kg in remaining time QUICK START - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns around and performs 10 cleans at the first prescribed weight. - Once complete, the athlete (ONLY) may load the bar to the second weight and perform 10 cleans. No assistance in changing the weights is allowed. - After completing the second set of 10 reps at the prescribed weight, the bar is loaded to the third prescribed weight, and the athlete performs a further 10 cleans. - When the athlete completes all 30 repetitions, the bar may then be loaded to the final prescribed weight. The athlete will then perform as many cleans as possible for the remaining time. - Only one barbell may be used throughout. The athlete is NOT allowed any assistance changing plates.  - Any style of clean is permitted. - Collars must be secured on the outside of the plates at all times. - Your score is the total number of successful repetitions completed within the time cap. - TIEBREAK TIME IS THE TIME IT TAKES TO FINISH 30 REPS MOVEMENT STANDARDS  CLEAN - Each rep starts with the bar on the ground. - The bar must be lifted to the shoulders - Any style of clean is permitted - muscle clean, power clean, squat clean, split clean - The rep is credited when the feet are in line, hips and knees are fully extended, the elbows are in front of the bar The athlete is NOT allowed any assistance changing plates.  No bouncing the bar between reps.

AMRAP 12 Pair 1 Sandbag carry Pair 2 16 Synchro burpees – Then - ‘X’ *’X’ Movement Round 1: 16 Synchro 16 Snatch Round 2: 16 Synchro DB reverse lunges Round 3: 16 Synchro DB goblet squats Round 4: 16 Synchro OA DB S2OH Weights Male sandbag: 45kg Female sandbag: 25kg Male DB’s: 2 x 17,5kg & 2 x 15kg Female DB’s: 2 x 10kg & 2 x 8kg

AMRAP 6 (Relay, 2 working, 2 resting) Max synchro thrusters* Buy-out 1 Lane shuttle run 5 Synchro burpees over DB 1 Lane shuttle run *The pair has to perform a minimum of 10 synchro thrusters unbroken each round If the pair can’t perform 10 unbroken synchro thrusters, they will get penalized in the form of 5 synchro burpees over bar, before finishing their thrusters Score Total amount of thrusters Weights Male barbells: 1 x 35kg + 1 x 30kg Female barbells: 1 x 22,5kg + 1 x 20kg

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

ELITE/RX PART A - From 0:00 to 10:00 For time (TC: 10') 15 bar facing burpees 45 back squats 60/40kg 15 bar facing burpees 30 front squats 60/40kg 15 bar facing burpees 15 overhead squats 60/40kg PART B - From 12:00 to 20:00 AMRAP 8' 40 double unders 8 STOH 80/55kg 40 double unders 8 STOH 95/65kg 40 double unders 8 STOH 110/75kg 40 double unders 8 STOH 125/85kg 40 double unders Max STOH 135/95kg *Tie break - time of the last completed set of shoulder-to-overheads. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios .  

ELITE/RX AMRAP 15' 5 rounds 10 alt. dumbbell snatch 22.5/15kg 10/8 cal row 10 chest-to-bar pull-ups 5 rounds 10 alt. dumbbell snatch 22.5/15kg 10/8 cal row 5 ring muscle-ups *Tie break - time of the last completed round. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios . 

PART A - From 0:00 to 10:00 For time (TC: 10') 15 bar facing burpees 45 back squats 60/40kg 15 bar facing burpees 30 front squats 60/40kg 15 bar facing burpees 15 overhead squats 60/40kg PART B - From 12:00 to 20:00 AMRAP 8' 40 double unders 8 STOH 80/55kg 40 double unders 8 STOH 95/65kg 40 double unders 8 STOH 110/75kg 40 double unders 8 STOH 125/85kg 40 double unders Max STOH 135/95kg *Tie break - time of the last completed set of shoulder-to-overheads. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios .   

AMRAP 15' 5 rounds 10 alt. dumbbell snatch 22.5/15kg 10/8 cal row 10 chest-to-bar pull-ups 5 rounds 10 alt. dumbbell snatch 22.5/15kg 10/8 cal row 5 ring muscle-ups *Tie break - time of the last completed round. VARIATIONS See all variations and scorecards at https://wodcelona.com/clasificatorios . 

AMRAP Flip bar flip 1st weight: @150/120kg, 15 reps Tiebreak time after 15 reps 2nd weight: @170/140kg, remaining reps

AMRAP Flip bar flip @150/120kg

AMRAP Flip bar flip @130/100kg

10 MIN. AMRAP 100 WALL BALL 100 DB SNATCH DIRECTLY INTO MAX. MED. SIT UPS

AMRAP 12: Buy In (Score A: Time) 30cal Bike Erg 30m Single Dumbbell OH Walking Lunges Directly into (Score B: Reps) AMRAP in remaining time: 12 Toes to Bar 9 Handstand Push-ups 6 Double Dumbbel Thruster 3 Double Dumbbell Devil Presses Weights: ♂ 22,5kg / ♀ 15kg Scores: Score A: Time Female + Time Male Athlete Score B: Total Reps of Female + Male Athlete

RX 20 Min AMRAP Buy In 1200m RUN AMRAP 600m ROW 30 Devil's Press @15/22.5 Scaled 20 Min AMRAP Buy In 1200m RUN AMRAP 600m ROW 30 Devil's Press @7.5/12.5

24 clean 60kg 18 c2b 40 cal bike 24 clean 60kg 12  Pull-up

10 Power Snatch 40kg 15 TTB 20 Burpees over Bar Shared 1 working 1 resting