WOD Explorer

UPPER 2, UPPER 1 & NEURO MODERATE FOR TIME (TC: 12’) 4 Rounds Of: 1 Rope Climb 15 Clean & Jerk Check all divisions and standards at https://wodcelona.com/eventos  

For time ( TC: 10')  3 rounds 15 bar facing burpees 15 power snatch * * Weights Teen 16-18: 40/30 kg Teen 13-15: 35/25 kg ** Workout modified due to weather conditions

5 rounds for time: 20/16 cal row 16 wallballs  12 alternating DB snatch  15min Timecap - 9kg WB & 22,5kg DB : Männer RX, Männer Masters 30-49 - 6kg WB & 15kg DB: Frauen RX, Frauen Masters 30-49, Männer scaled, Männer Masters 50+, Jungs 13-17 - 4kg WB & 10kg DB: Frauen scaled, Frauen Masters 50+, Mädchen 13-17

10 rounds for time: 3 GTOH  3 Bar facing Burpees 5min Timecap directly into: 3 RM Thruster from Floor 5min Timecap ⁠ ⁠ Barbell Gewicht Männer: - 50kg Männer RX, Männer Masters 30-34, 35-39 - 45kg Männer Masters 40-44, 45-49 - 40kg Männer Scaled, Männer Masters 50+, Jungs 13-17 ⁠ ⁠ Barbell Gewicht Frauen: - 35kg Frauen RX, Frauen Masters 30-34, 35-39 - 30kg Frauen Masters 40-44, 45-49 - 25kg Frauen Scaled, Frauen Masters 50+, Mädchen 13-17

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 600m x 2 each switch

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 800 x 2 each

For time:  4 Rounds  400m Synchro Row 25 Synchro TTB  30 ft HSW athlete 1  30 ft HSW athlete 2  Tie break after 3rd round.

For time:   45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.

For time:  10/9km Bike Run + bike P1 Bike P2 Run 800 x 2 each

For time: 9/8km Bike Floor 1 (outside) Run + bike P1 Bike P2 Run 800 x 2 each switch

For time:   45 Deadlift 45 Box Jump Overs (tie break after 45 deadlifts) 1 Minute rest 21,15,9 Deadlift Box Jump Overs (tie break after 15 deadlifts) Both workouts scored are worth 50 points each.

WOD | FLOW | STANDARDS | FLOOR PLAN      

WOD | FLOW | STANDARDS | FLOOR PLAN     

WOD | FLOW | STANDARDS | FLOOR PLAN  

WOD | FLOW | STANDARDS | FLOOR PLAN  

FOR TIME:

For Time - 20 Minuten Time Cap - 25 Toes to Bar - 12 Burpees over the Bar - 15 Snatches @40kg - 25 Toes to Bar - 12 Burpees over the Bar - 13 Snatches @40kg - 25 Pull Ups - 12 Burpees over the Bar - 11 Snatches @50kg - 25 Chest to Bar - 12 Burpees over the Bar - 9 Snatches @60kg - 25 Bar Muscle Ups - 12 Burpees over the Bar - 7 Snatches @80kg Tiebreak für dieses Workout ist immer die Zeit nach den zuletzt vollständig absolvierten Burpees over the Bar. Diese Zeit sollte immer notiert werden. Dein Ergebnis ist somit die geschafften Reps plus Tiebreak. Solltest du das Workout vollständig vor den 20 Minuten absolvieren, ist dein Ergebnis die gebrauchte Zeit plus Tiebreak. 

For Time - 18 Minuten Time Cap 21 Deadlifts @100kg 12 Wall Walks 15 Deadlifts @100kg 9 Wall Walks 9 Deadlifts @100kg 6 Wall Walks erhöhe nun das Gewicht auf 140kg und setze fort mit 21 Deadlifts @140kg 21 Handstand Push-Ups 15 Deadlifts @140kg 15 Handstand Push-Ups 9 Deadlifts @140kg 9 Handstand Push-Ups Dein Score sind die absolvierten Reps innerhalb der Timecap oder die benötigte Zeit für alle Wiederholungen inklusive der Tie-Break-Zeit der zuletzt vollständig absolvierten Deadlifts.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 80kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 70kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 55kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 40kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 50kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 35kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 200 Single Unders  E.M.O.M. 3 Hang Power Clean 20 kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 25kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 15 Wall  Walks 200 Double Unders E.M.O.M. 3 Hang Power Clean 40kg Athetes start with 3 Hang Power Clean and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Clean till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 80 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 70 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.