WOD Explorer

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

30 devil's press 20 devil's press 10 devil's press 10 sync DB snatch 20 sync DB snatch 30 sync DB snatch NOTE! 200 m run before each set. Scaled: 17,5 / 12,5 Scaled masters: 15 / 10 Intermediate: 22,5 / 15 Intermediate masters: 20

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

FOR TIME ELITE/RX 60 dumbbell snatch 22.5/15 80 wall ball shots 9/6 600/500 meter row MASTER 35+ 60 dumbbell snatch 22.5/15 80 wall ball shots 9/6 600/500 meter row INTERMEDIATE 60 dumbbell snatch 17.5/12.5 80 wall ball shots 6/4 600/500 meter row SCALED 40 dumbbell snatch 15/10 60 wall ball shots 6/4 600/500 meter row TIME CAP: NONE Please make sure you read and fully understand the workout description and movement standards.

100/80cal Echo bike (YGIG) 20 alt DB Snatches @22,5/15kg (each Athlete) 16 alt DB Snatches @25/17,5kg 50/30cal Echo bike 12 alt DB Snatches @32,5/20kg 8 alt DB Snatches @35/22,5kg

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 . 

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 . 

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

60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Hero FF: 120kg/ 12.5kg/ 6kg Hero MM: 170kg/ 20kg/ 9kg 

60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Sidekick FF: 100kg/ 10kg/ 4kg Sidekick MM: 150kg/ 15kg/ 6kg 

AMRAP 1:30 x 4 Every round starts with: 2 rope climbs 4.6m Then max reps: 1 round: Wallball 13kg 2 round: Ski erg 3 round: DB snatch 22.5kg 4 round: Echo bike Rest 30sek after each round

FOR TIME: 100/80 KCAL ROW   50 ALTERNATING DB SNATCH (22.5/15KG)  75 LATERAL BURPEES OVER ROWER (TIME CAP 20 MINS)

"Partner Movement Intervals" For Max Repetitions Rx Round One and Three 02:00 Work / 00:30 Rest Partner One: 12/15 Calorie Row Partner Two: 21 Dumbbell Snatches (15/22.5kg) Partner One: Max Effort Toes to Bar Round Two and Four 02:00 Work / 00:30 Rest Partner Two: 12/15 Calorie Row Partner One: 21 Dumbbell Snatches (15/22.5kg) Partner Two: Max Effort Toes to Bar Scaled Round One and Three 02:00 Work / 00:30 Rest Partner One: 9/12 Calorie Row Partner Two: 21 Dumbbell Snatches (7/12.5kg) Partner One: Max Effort Hanging Knee Raises Round Two and Four 02:00 Work / 00:30 Rest Partner Two: 9/12 Calorie Row Partner One: 21 Dumbbell Snatches (7/12.5kg) Partner Two: Max Effort Hanging Knee Raises Format This workout consists of 4 rounds Each round follows a 2:00 work / 0:30 rest interval structure Partners alternate roles each round so that both athletes complete equal work across the workout Score is the total number of Repetitions accumulated across all four rounds The row calories and dumbbell snatches must be completed before max effort work begins — any remaining time goes towards the max effort movement How Each Round Works When the clock starts, Partner One begins on the rower while Partner Two gets ready for the dumbbell snatches Once Partner One hits the required calorie target, Partner Two can begin the dumbbell snatches Partner Two must complete all 21 dumbbell snatches before Partner One can begin the max effort movement on the pull-up bar Any time remaining after the calories and snatches are done counts towards max effort reps At the 2:00 mark, both athletes stop and rest for 30 seconds before the next round begins Rowing The monitor must be reset to zero before each round — judges are responsible for confirming this The athlete can start on the seat with feet in the strap but hands off the handles The calorie target must be displayed on the monitor before the athlete leaves the rower Dumbbell Snatches Athletes may use one or both arms — alternating or single arm are both permitted Each rep begins with the dumbbell on the floor The rep is complete when the athlete is standing fully upright with the dumbbell locked out overhead, arm fully extended, and hips and knees extended The dumbbell must touch the ground between each rep — BOTH HEADS of the dumbbell must touch the ground on each repetition The non-working hand must not make contact with the body or the dumbbell during the rep Athletes may switch hands as often as they choose All 21 reps must be completed — there is no scaling of rep count between Rx and Scaled Toes to Bar (Rx) Athletes must hang from a pull-up bar with arms fully extended at the start of each rep Both feet must make contact with the bar simultaneously on every rep Kipping is permitted The rep is complete when both toes touch the bar at the same time, with the feet making contact above the hands Any rep where only one foot touches, or feet touch below the hands, will result in a no-rep Hanging Knee Raises (Scaled) Athletes must hang from a pull-up bar with arms fully extended at the start of each rep Both knees must be raised simultaneously and must reach above hip height to complete the rep Kipping is permitted The rep is complete when both knees reach hip height or above

Part A Time Cap: 15 minutes Buy In 4x5m Walking Lunge (5m Unbroken Segment) 2-4-6-8-10 Single DB Snatch Alt 12.5/7.5 kg 10-8-6-4-2 Deadlift 60/35

Modus : Synchro -Split as needed Workout : 2x E2MOM 8 Gewichte: DB (2x10/1x10kg) WallBall (9/6kg)   Ablauf : E2MOM 8 12 synchro DB Snatches @ (Male: Double DB @ 10 Kg / Female: Single DB @ 10 Kg) Max. cal row Into E2MOM 8 12 Partner Volley Wall Balls @ 9/6 Kg Max. cal row Score : Max. Cal

Modus : YGIG  Gewichte: Rx: 30/22.5kg Scaled: 22.5/15kg  Ablauf RX Buy-In : 200m Team run 5m Burpee broad jump 3/3 DB OHS (30/22,5kg) 10m Burpee broad jump 4/4 DB OHS 15m Burpee broad jump 5/5 DB OHS  20m Burpee broad jump 6/6 DB OHS 25m Burpee broad jump 7/7 DB OHS Ablauf Scaled Buy In : 200m Team run 5m Burpee broad jump 3 / 3 DB Snatch (22,5/15kg) 10m Burpee broad jump 4 / 4 DB Snatch 15m Burpee broad jump 5 / 5 DB Snatch  20m Burpee broad jump 6/6 DB Snatch 25m Burpee broad jump 7/7 DB Snatch  Hinweis : Die Strecke für die Burpee broad jumps beginnt immer an derselben Stelle. Es wird zum Startpunkt zurückgelaufen.

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat  3 Bar Muscle Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 22,5 KG / 2x 15 KG

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat  6 Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 15 KG / 2x 10 KG

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Goblet Squat 6 Jumping Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 1x 15 KG / 1x 10 KG

Rx For Time (15' TC) 80 Wallballs 60 DB snatches (22.5kg) 40 HSPU 20 Overhead Squats (40kg) 10 Ringmu

Intermediate/Masters Male 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU R1: 10 Chest to Bar/R2: 5 Barmu  Female 2 Rounds for Time (15' TC) 40 Wallballs 30 DB snatches (15/22.5kg) 20 frontsquats (30/40kg) 10 HSPU 10 Chest to Bar

Team of 6 For Time (15’ TC) 80 Wallballs (6/9kg) 40 HSPU 40 Overhead Squats (30/40kg) 40 Pull-ups 40 synchro DB Snatches (10/15/22.5kg) 20 Bar MU 10 Ring MU

Teens/Scaled For Time (15' TC) 80 cal Row 60 Wallballs 40 DB Snatches (10/15kg) 20 Frontsquats (20/30kg) M: 10 Wallwalks / F: 5 Wallwalks

3 rounds: 15/12 Cal Bike 20 DB Snatch 15/10 kg 10 Burpee Box Jump Over 60/50 cm Time Cap - 9:00

3 rounds: 30 Cal Bike 20 Synchro DB Snatch 15/10 kg 10 Synchro Burpee Time Cap - 9:00

E3MOM x 4 18/16 cal Row 12 Box Jump Over max. "Movement" in remain. Time Round 1,3: alt. Single Dumbbell Snatches Round 2,4: alt. Single Dumbbell Devils Press ____________________ *no Rest btw. Sets Scaled 15/10kg Rx 22,5/15kg Box 24"/20"

EVENT 1 4 INTERVALS 2:30 ON / 1:30 OFF 20 dumb. alt. snatch 10/15 cal row - in the remaining time max burpee box jump Scaled  DB 10/15kg Box jump or box step up 51/61cm Advanced DB 15/20kg Box jump 51/61cm Master 35+/40+ DB 15/20kg Box jump men Box jump or box step up women 51/61cm RX DB 17,5/22,5kg Box jump 61/71cm EQUIPMENT   - Dumbbell of the appropriate weight for your division* - Concept2 rower - Plyo box at appropriate height for your division* FLOW: On 3, 2 ,1 go from the starting position we grab the dumbbell from the floor  and perform an alternating snatch movement. After finishing 20 reps of alt. Snatch, we move to the rower where we row 10/15 cal. After finishing the rowing in the remaining time of the interval do as many burpee box jumps as possible until the timer hits 2:30 min. Record the number of burpee box jumps in that interval and rest 1:30 min before repeating the same interval 3 more times.The score is the total number of burpee box jumps done in all 4 intervals. STANDARDS: DUMBBELL ALT. SNATCH The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until the successful repetition is completed. Bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. DROPPING THE DUMBBELL FROM ABOVE THE WAIST IS A NO REP!!  ROWING: Concept2 monitor must be set at zero at the beginning of the row of each interval. The athlete must stay seated until the monitor shows 10/15 cal. The monitor must be clearly  visible at the beginning and at the end of rowing. Major penalty of 20% of the total score will be applied if the monitor is not visible. BURPEE BOX JUMP: The athlete starts standing in front of the box, goes down into burpee with the chest touching the floor and then achieves a standing position.  At this point the athlete performs a two footed jump onto the box*.  The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.  * step up appropriate for your division VIDEO SUBMISSION STANDARDS   ● State your name, your division, and optional your training box  Film the dumbbell so the weight can be seen clearly. Film the height of the box Film the zero count on the rower ● Videos must be uncut and unedited to accurately display the performance. ● Your judge (optional) and a clock or timer must be visible throughout the event. ● Shoot the video so all exercises can be seen clearly meeting the movement standards.  ● Videos shot with a fisheye lens or similar lens may be rejected. ● Do NOT use a countdown timer.

Arena: Rig Arena   Athlete A & B complete max calorie bike erg  Athlete C & D: 10 YGIG Single Dumbbell Burpee Box Step Ups 20 Synchro Single Arm Dumbbell Snatch 30 YGIG Wall Balls    Everyday Variation :  Dumbbell 15kg / 10kg   Walls Balls 6kg / 9kg Box 20" Rules: All athletes start in the holding area - by the bike  Pair must be same sex for all the movements Athletes swap stations every round Time Cap : 15mins Score: Max bike erg calories and max rounds / reps Movement Standards:   Dumbbell Burpee Box Step Up - The rep starts with the athlete standing with a dumbbell facing the box.  The athlete will perform a burpee holding the dumbbell. The chest and thighs must both make contact with the ground.  The athlete will then come to a standing position (stepping or jumping forward is permitted).  The Dumbbell may not rest on their thigh while standing.  The athlete will then step up onto the box one foot at a time, the rep is complete once the athlete has reached full extension on top of the box. Wall Balls - The hip crease must pass clearly below the top of the knee at the bottom of the squat. The ball must make clear contact with the target. DB Snatch - The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. Both dumbbell heads need to touch the floor. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. C2 Bike - Damper setting can be on whatever setting athletes wish. 

Arena: Beach Arena All 4 Athletes start in the holding area (start / finish / swap zone) in their designated lane (athletes entering the water have to be wearing a life vest)  On GO - the team is to complete 4 rounds of the below: 2 athletes go out on their SUP, paddle to and round a buoy and back.  1 athlete runs with their dumbbell and performs; 10 Alternating Single Arm Devil’s Press 20 Dual Dumbbell Bench Press  10 Alternating Single Arm Dumbbell Hang to Overhead (Snatch or Clean & Jerk - can change between this movements any time) The dumbbell work can be shared between the 2 athletes on the sand, but the non working one has to wait in the holding area. Once the SUP and Dumbbell stations are complete, all 4 athletes run back to holding area with the dumbbells and the SUP and repeat the above 3 more times (total of 4 rounds) Athletes can swap any time  Once all 4 rounds are completed and all 4 athletes are back in the holding area, the team must complete 50 synchro water down ups and move the marker forward every 10 down ups.  Everyday Variation :  2 x 10kg Dumbbells (male - bench press)  2 x 5kg Dumbbells (female - bench press)   1 x 15kg Dumbbells (male - devil’s press, hang to over head)  1 x 10 kg Dumbbells (female - devil’s press, hang to over head) Rules:  All 4 Athletes start in the holding area in their designated lane   Athletes using the SUP have to be wearing a life vest  Athletes cannot move to the water down ups until all 4 rounds of the SUP and dumbbells  are complete and all 4 athletes are in the holding area. Any pair of athletes Time Cap: 15 minutes  Score: Time of completion  - if time capped - number of reps Movement Standards:   SUP: Both athletes must be touching the board at all times.  Devil’s Press: Athletes must begin each rep with the dumbbell on the floor. Athletes must complete a burpee with their chest and thighs touching the ground. The dumbbell  must be lifted from the floor to an overhead locked-out position. A snatch or clean & jerk are permitted. The rep is complete when the athlete is standing fully extended with the dumbbell/s overhead, arms locked out, hips and knees extended, and feet under the body. Dropping the dumbbell from above waist height will result in a no rep.  Bench Press: Athletes lie on their back on the bench. Head, shoulders, and glutes must remain in contact with the bench throughout the lift with both feet touching the floor. Athletes lower the Dumbbell/s clearly touching the chest (below the collarbone) and press upward until full extension is achieved. DB Hang to Over Head - this can be either a Hang Clean & Jerk or a Hang Snatch - and athletes can change movement any time as long as they extend at the top.  Hang Clean & Jerk - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. Athletes must clean the dumbbell to the shoulder in one motion and then jerk (push press or jerk allowed) to full lockout overhead. The rep is complete when the athletes has the dumbbell overhead with arms locked out, hips and knees extended. Athletes must alternate arms every rep. Hang Snatch - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. Athletes must alternate arms every rep. Water Down Ups - need to be on the water’s edge.  Athletes must have  their chest and thighs touching the sand / water. Once the team have reached a synchro position on the floor (with chest and thighs touching the floor).  All four athletes have to stand up to finish the rep.

3 Rounds for time 400m Run 30/22cal Row 30 alt. DB Snatches  Weights: Open / Masters 30 - 44   22.5/15kg Masters 45+.                     15/10kg TC 16:00