WOD Explorer

3 Rounds For Time (TC: 9’) 6 rope climbs (split as needed)  15 hang clean and jerk (sync 3) Barbell: 60/40kg Dumbbells: 22,5/15kg Kettlebells: 24/16kg

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  

Complex: 1 Clean – anyhow 1 Front Squat 1 STOH total score of both athletes

WOMEN: 1 RM Bear Complex 11 stationer = 11 forsøg Dommer: Sæt ring om vægten ved godkendt (fuldt) complex Hvis complexet ikke gennemføres: notér antal godkendte løft på stationen Løft skal følge rækkefølgen: Power Clean → Front Squat → S2OH → Back Squat → S2OH Scoring: 1 løft = 0,1 point Tastecrew udregner samlet score Eksempel: 55 kg fuldt complex → ring om 55 kg 57,5 kg: Power Clean + Front Squat → 2 løft = 0,2 point

WOMEN: 1 RM Bear Complex 11 stationer = 11 forsøg Dommer: Sæt ring om vægten ved godkendt (fuldt) complex Hvis complexet ikke gennemføres: notér antal godkendte løft på stationen Løft skal følge rækkefølgen: Power Clean → Front Squat → S2OH → Back Squat → S2OH Scoring: 1 løft = 0,1 point Tastecrew udregner samlet score Eksempel: 55 kg fuldt complex → ring om 55 kg 57,5 kg: Power Clean + Front Squat → 2 løft = 0,2 point

MEN: 1 RM Bear Complex 10 stationer = 10 forsøg Dommer: Sæt ring om vægten ved godkendt (fuldt) complex Hvis complexet ikke gennemføres: notér antal godkendte løft på stationen Løft skal følge rækkefølgen: Power Clean → Front Squat → S2OH → Back Squat → S2OH Scoring: 1 løft = 0,1 point Tastecrew udregner samlet score Eksempel: 55 kg fuldt complex → ring om 55 kg 57,5 kg: Power Clean + Front Squat → 2 løft = 0,2 point

MEN: 1 RM Bear Complex 10 stationer = 10 forsøg Dommer: Sæt ring om vægten ved godkendt (fuldt) complex Hvis complexet ikke gennemføres: notér antal godkendte løft på stationen Løft skal følge rækkefølgen: Power Clean → Front Squat → S2OH → Back Squat → S2OH Scoring: 1 løft = 0,1 point Tastecrew udregner samlet score Eksempel: 55 kg fuldt complex → ring om 55 kg 57,5 kg: Power Clean + Front Squat → 2 løft = 0,2 point

I G Y G 10 Shuttle Runs 10 TTB 10 Clean and Jerk 40/30

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

Workout 5A Athlete 1 will perform  1 Snatch + Hang Snatch Workout 5B Athlete 2 will perform 1 Clean + Hang Clean

Complex 9 Minute Time Cap 3 Hang Cleans 3 Front Squats 3 Thrusters Innerhalb 9 Minuten zählt der schwerste beendete Compex

Time Cap: 3 minutes Movement: Shoulder to Overhead (from the floor) Instructions:     Athletes start with an empty barbell.     In 3 minutes, build to a 3-rep max Shoulder to Overhead, starting each set from the floor (clean it up).     After completing your 3RM, use any remaining time to hold the bar overhead for as long as possible. Scoring:      Score A: Heaviest successful 3-rep Shoulder to Overhead (kg)     Score B: (Score A in kg) × (seconds held overhead)

3-Minute Front Squat Challenge     Time Cap: 3 minutes     Movement: Front Squat (from the floor)     Instructions:         Athletes start with an empty barbell.         Within 3 minutes, build to a 5-rep max Front Squat.         All lifts must begin from the floor (i.e., power clean into front rack position). Scoring:     Heaviest successful 5-rep set (kg)

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 200 Single Unders  E.M.O.M. 3 Hang Power Clean 30 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 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.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 80/55 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 70/40 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 50 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 35 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 50/35 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.