WOD Explorer

AMRAP A (9 min): 10 Synchron BB Overhead Lunges (20/ 15 kg) 20 alternating sinlge DB Snatches (12,5/7,5 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (40 / 25 KG) 20 Air Squats

AMRAP A (9 min): 10 Synchron BB Overhead Lunges (35/ 25 kg) 20 alternating sinlge DB Snatches (17,5 /12,5 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (50 / 35 KG) 20 Back Squats (50/ 35 kg)

AMRAP A (9 min): 10 Synchron BB Overhead Lunges  (50/ 35 kg) 20 alternating sinlge DB Snatches (22,5/15 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (75/ 50 kg) 20 Back Squat (75/ 50 kg) 

VISUAL IMPAIRMENT FOR TIME (TC: 16') 60 heavy single unders 40 medball cluster 20 toes-to-bar 16 alternating db snatch  8 wall walk 16 alternating db snatch 20 toes-to-bar 40 medball cluster 60 heavy single unders Check all divisions and standards at https://wodcelona.com/eventos  

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

WOD 1 – Total Synkronarbejde 10 min time cap. Alle 4 arbejder synkront på alle øvelser. Wod (Ladder): • 1 DB Snatch (højre) • 1 DB Snatch (venstre) • 1 Burpee over parallel • 2 / 2 / 2 • 3 / 3 / 3 • 4 / 4 / 4 … fortsætter til 10 / 10 / 10 eller hvis de rammer timecap. Alle 4 atleter starter på måtten og gå ud til deres dumbbell. Holdet kigger op på storskærmen/platformene når de laver sync. burpees. Vægt: 20 kg. 17,5 kg. 15 kg. 12 kg.

WOD 1 – Total Synkronarbejde 10 min time cap. Alle 4 arbejder synkront på alle øvelser. Wod (Ladder): • 1 DB Snatch (højre) • 1 DB Snatch (venstre) • 1 Burpee over parallel • 2 / 2 / 2 • 3 / 3 / 3 • 4 / 4 / 4 … fortsætter til 10 / 10 / 10 eller hvis de rammer timecap. Alle 4 atleter starter på måtten og gå ud til deres dumbbell. Holdet kigger op på storskærmen/platformene når de laver sync. burpees

3 Rounds 300m Synchro Row 16 Synchro DB Snatch 16 Synchro DB Step Over (tie break time) Into 3 Rounds 300m Synchro Row 10 Synchro Devils Press 15/10

15 min Time Cap In M/F pairs waterfall style 3 Rounds per pair 20 Cal row 15 Wallballs - 9/6kg 10 Synchro DB snatch - 17.5/10kg 5 Kettlebell box step overs - 2 x 24/16kg 20” Score = Time Workout Flow On go Pair A will start and waterfall through the four movements finishing at the opposite end of the workout arena. Pairs can split the reps between athletes as they wish. While Pair A works Pair B rests. When Pair A crosses the line at the opposite end of the workout arena Pair B will start and waterfall through the 4 movements in the same manner finishing at the opposite end of the workout arena. When Pair B crosses the line at the opposite end of the workout arena Pair A will begin their second round however they will waterfall through the four movements in reverse order back to the start line. So step overs then snatch then wallballs then row. Both pairs will alternate rounds in this manner until each pair has completed 3 rounds each. Time will stop when Pair B crosses the finish line after completing their last rep for the kettlebell box step overs of their third round. Movement Standards Row - Athletes must start off the rowing machine, pairs can divide the calories as they wish, athletes can choose their damper setting. Athletes must not get off the rower until 20 calories is showing on the screen. The rower must be re-set between pairs, this is the team's responsibility. Wallballs - Pairs can divide the reps as they wish. Males will use a 9kg wall ball and 10ft target, females a 6kg wall ball and 9ft target. Athletes must perform a full depth squat with hip crease below knee level they must then stand tall and throw the wall ball so that it makes contact with the required target. Athletes may squat clean the first rep. Synchro Dumbell snatch - Athletes must snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open, arm straight and the dumbbell directly overhead. Synchro is in the overhead position. Only one head of the dumbbell is required to touch the floor on each rep. Athletes must not use their free arm to brace against any part of their body. Athletes are not required to alternate arms however they can do if they wish at any point. Males will use 17.5kg and females 10kg. Kettlebell box step overs - Athletes must hold the kettlebells at their sides in a farmers hold position, pairs can divide the reps as they wish. Athletes must step up onto the box so that both feet touch the top of the box then step down to the opposite side so that both feet touch the floor. Athletes must not drop or throw the kettlebells, if they do they will be required to repeat the previous rep. Males will use 2 x 24kg kettlebells, females 2 x 16kg kettlebells both will use a 20" box.

2 Rounds 10 syncro DB Snatches 24 WB 2 Rounds 10 syncro DB Snatches 24 Box Jumps and Over (step down) 2 Rounds 5 syncro DB Snatches 12 syncro DB Box Step ups 2 Rounds 5 syncro DB Snatches 42 meters walking lunges with DB in overhead position At 18’ – 21 minutes Max distance on rower within 3 minutes

AMRAP 15:00 36-24-12 Sync. Alt. DB Snatches  Toes to Bars to share Sync. Box Jump* overs 60/50cm into AMRAP 6 Sync. Single Arm DB Thrusters 6 Bar Muscle ups to share 6 Sync. Burpee Box Jump* overs 60/50cm * 100+ may step on to the box Weights: 70+ / 80+: 22.5/15kg 90+ / 100+: 17.5/12.5kg

For Time 50 Burpee Box Jump Over  Completed as.. 3-3-4 min On - 1 min Off 20/15 cal On Each machine 16 Sync Alt DB Snatch  Max Sync Star Burpee Box Jump Overs Machines: Round 1 - Ski/Row Round 2 - Row/Echo Round 3 - Echo/ski

For Time 65 Star Burpee Box Jump Over  Completed as.. 3-3-3-4 min On - 1 min Off 20/15cal On Each machine 16 Sync Alt DB Snatch 22,5/15kg Max Star Burpee Box Jump Overs Machines: Ski Erg Rower Echo Bike Note:  The workout is completed in Team of 3, but you're allowed to have 1 subsitute resting during the intervals and you can change the athlete at every 1 min rest in the workout.

S1/S2 Bike Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Dumbbell Snatch – 50 reps (5kg) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Row Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 goes then waits at next station for S2 to catch up) Box Overs – 50 reps (20” box) (S2 goes immediately after and completes their 50 reps) 400m Run (S1 goes then waits at next station for S2 to catch up) Ski Erg – 30 calories (S2 goes immediately after and takes it to 60 cals) 400m Run (S1 waits on S2 to finish ski and then all 4 run together) S3/S4 Bike Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Dumbbell Snatch – 50 reps (8kg) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Row Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 goes then waits at next station for S4 to catch up) Box Overs – 50 reps (20” box) (S4 goes immediately after and completes their 50 reps) 400m Run (S3 goes then waits at next station for S4 to catch up) Ski Erg – 40 calories (S4 goes immediately after and takes it to 80 cals) 400m Run (S3 waits on S4 to finish ski and then all 4 run together) S5/S6 Bike Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Dumbbell Snatch – 50 reps (10kg) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Row Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 goes then waits at next station for S6 to catch up) Box Overs – 50 reps (24” box) (S6 goes immediately after and completes their 50 reps) 400m Run (S5 goes then waits at next station for S6 to catch up) Ski Erg – 50 calories (S6 goes immediately after and takes it to 100 cals) 400m Run (S5 waits on S6 to finish ski and then all 4 run together)

4 ROUND  FOR TIME  10 HANG DB SNATCH 8 GOBLET SQUAT 6 ALT. REVERSE LUNGE  4 DB CLUSTERS 30 DOUBLE UNDER  cap:9  2' REST  2' MAX KCAL ROW 

For time 100 mts 2 DB farmer carry @2x22,5/15 Kg 80 A jumps 60 Synchro DB snatch 40 Burpees box jump over 20 Synchro one arm devil press Cap 10’

For Time (TC 10:00)  6 Shuttle Run (2x 7.5m)  30 Box Jump (20/24“)  6 Shuttle Run (2x 7.5m)  30 alt. DB Snatch 6 Shuttle Run (2x 7.5m)  30 DB Thruster (Change every 5)  6 Shuttle Run (2x 7.5m)  20 Alt. Single Arm Devils Press  Weights Male: 1x 22,5 kg Weights Female: 1x 15 kg Please review all Standards in our description Video. 

Team Series Woche 1: 12 min AMRAP  1-2-3-4-5-6-7-8… Wall Walks  2-4-6-8-10-12… Alt DB Snatches/side  Synchro Box Step over 1 DB im Farmers Grip  Veteran 22,5/15 kg  Rookie: 15/10 kg 

4 Burpee shuttle run (10 + 10 m) 4 Clean and jerk 4 DB snatch 2 Muscle up/ 4 C2B pull up/pull ups 4 Toes to bar 4 sHSPU/ kHSPU/wall walks 8 wall balls TC - 4 min

24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B 24m OH WALKING LUNGES 20 DB SNATCH 20 MUSCLE UP

24m OH WALKING LUNGES 20 DB SNATCH 20 JUMPING PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B

24m OH WALKING LUNGES 20 DB SNATCH 20 JUMPING PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 PULL UP 24m OH WALKING LUNGES 20 DB SNATCH 20 C2B

PART A Pair A 2 Rounds 25 Synchro Toes-to-Bar 30 Handstand Push-Ups  (split as you wish) Pair B 2 Rounds 20 Synchro Double Dumbbell Snatches 30 Double Dumbbell Bench Press  (split as you wish)   ONCE BOTH PAIRS COMPLETE PART A: 100 Double Unders Each (400 total reps) PART B Pair A 2 Rounds 20 Bar Muscle-Ups  (split as you wish) 40 Wall Balls  (split as you wish) Pair B 2 Rounds 10 Synchro Double Dumbbell Devil Press 40 Double db Thrusters  (split as you wish)    ONCE BOTH PAIRS COMPLETE PART B 100m Sled Pull (split as you wish)

Event 3 For time (cap: 16') Byu-in 300m Farmer carry @2x22.5/15 (share) THEN 5 Rounds (relay) 18 DB Snatches @12.5/8 (category 3 athlete) 12 DB Thrusters @2x15/10 (category 2 athlete) 6 Devil Presses @2x22.5/15 (RX athlete) Cash-out 300m Farmer carry

For Time 100 m Run 40 Sync. DB Snatch 100 m Run 40 Sync. Burpees 100 m Run 40 Sandbag Cleans 100 m Run Snatch: 22,5/15 kg Cleans: 60/40 kg

3 A AMRAP 5 Min  10m SYNC DB OH Walking Lunge 6 Halfway Wall Walks - share anyhow 14 SYNC DB Snatch followed by 2 min rest    then  3 B  For Time 14 SYNC DB Devils Press 80/50cal Row 14 SYNC DB Devils Press Db weights: MM - 15/12.5kg FF - 12.5/10kg

3 A AMRAP 5 Min  10m SYNC DB OH Walking Lunge 6 Halfway Wall Walks - share anyhow 14 SYNC DB Snatch followed by 2 min rest    then  3 B  For Time 14 SYNC DB Devils Press 80/50cal Row 14 SYNC DB Devils Press Db weights: MM - 15/12.5kg FF - 12.5/10kg

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.

“Detonator” 25.1 TEST: MIXED/STRENGTH Part A - From 00:00 to 09:00 For time: 20 - 40 - 20 TTB Alt. Dumbbell Snatches 25/20 kg  *50 Double unders btw sets 3 min. rest Part B - From 12:00 to 17:00 Find 1RM Bench press Резултат Част А • Крайното време за изпълнение. • Ако състезател не успее да изпълни всички повторения в указаното време, то за краен резултат се приема броят на завършените повторения (CAP+...). Част Б - Килограмите на най-тежкия успешен опит.

“Detonator” 25.1 TEST: MIXED/STRENGTH Part A - From 00:00 to 09:00 For time: 20-30-20 TTB Alt. DB Snatches 20/15 kg 30 DU btw sets 3 min. rest Part B - From 12:00 to 17:00 Find 1RM Bench press Резултат Част А • Крайното време за изпълнение. • Ако състезател не успее да изпълни всички повторения в указаното време, то за краен резултат се приема броят на завършените повторения (CAP+...). Част Б • Резултатът от най-тежкия  успешен опит.