WOD Explorer

For Time: 500 Mt Run 1000 Mt Ski Erg 500 Mt Run 50 Mt Sled Push 500 Mt Run 50 Mt Sled Pull 500 Mt Run 80 Mt Burpee Broad Jumps 500 Mt Run 1000 Mt Row 500 Mt Run 200 Mt Farmer Carry 500 Mt Run 100 Mt Sandbag Lunges 500 Mt Run 100 Wall Ball -Athletes run together the whole distance. -All other movements are split as you wish.

For Cal & Reps – 7 minutes on / 1 minute off 1. Row for Calories 2. 8 Burpee Box Get Over 100 cm + 6 Sandbag Shuttle Runs 20 kg 3. Ski for Calories

For time 8' 14 bar muscle-ups 10 sandbag burpee over trunk 68/45kg 7 bar muscle-ups 5 sandbag burpee over trunk 68/45kg

FOR TIME (TC: 8’) 12 synchro bar muscle-ups (sync 2) 12 sandbag over the trunk 68/45kg (split as needed) 12 burpees over the worm (sync 3) 5 synchro muscle-ups (sync 2) 5 sandbag over the trunk 68/45kg (split as needed) 5 burpees over the worm (sync 3) Change athletes as needed. In the sandbag over the trunk, changes are only possible at even repetitions. 

VISUAL IMPAIRMENT FOR TIME (TC: 8') 14 bar muscle-ups 14 sandbag burpee over trunk 7 bar muscle-ups 7 sandbag burpee over trunk Check all divisions and standards at https://wodcelona.com/eventos  

Top 10 Teams - For Time Buy In 1000m Row + 16 x 15m Synchro sandbag carry lengths M/F Pair 50/20kg 4 Rounds in M/F pairs; 12 Synchro double dumbbell deadlift - 22.5/15kg 9 Synchro double dumbbell hang cleans - 22.5/15kg 6 Synchro double dumbbell STOH - 22.5/15kg *25 Box Jump overs between rounds 24/20” 2 Rounds in M/F pairs; 12 Synchro TTB 3 Rope climbs *50 Wallballs between rounds 10/9ft - 9/6kg Cash Out 1000m Row - Every athlete must row 250m before running to the finish line. Score = Time Workout Flow The top 10 teams following the 4 previous workouts will progress to the final. Scores will not be reset however there will be double points for this final workout. All teams will start standing behind the rowing machine with sandbags on the floor. On go teams will start rowing and completing the synchro sandbag carry lengths concurrently. Teams can swap working athletes as they wish however it must be a M/F pair on the sandbag carry. When the buy in is complete teams will progress to the 4 rounds of dumbbell movements divided by 25 box jump overs. Teams can divide the reps as they wish however it must be a M/F pair on the dumbbells. All non- working pairs must wait behind the start line next to the rower. Teams must tag at the start line to change working athletes. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Following the fourth round of dumbbell movements teams will progress to 2 rounds of Synchro TTB and rope climbs divided by 50 wallballs. Teams can divide the reps as they wish however all non-working pairs must wait behind the startling next to the rower. Teams must tag at the start line to change working athletes. Following the last rope climb teams will begin the final 1000m row. Each athlete must row 250m. When an athlete has rowed their 250m they must run to the finish line at the opposite side of the rig. The rower will count up from zero and teams must change athletes at 250m, 500m and 750m the last athlete must not get off the rowing machine until 1000m is displayed on the screen. Time will stop when the last athlete crosses the finish line. Movement Standards Row - Teams can choose their damper setting. Teams can divide the buy in row as they wish. On the cash out row each athlete must row 250m before running ing to the finish line. If the last athlete gets off the rowing machine before 1000m is displayed on the screen the team will receive a 10 second penalty. Synchro sandbag carry - Must be performed by a M/F pair. Athletes can hold the sandbag in a bear hug position or on their shoulder. Both athletes must touch the line at either end of the arena with their feet at the same time. Synchro dumbbell deadlift - Must be performed by a M/F pair. Athletes must deadlift the dumbbells from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the dumbbells. Synchro is in the standing position. Only one head of the dumbbell is required to touch the floor. Synchro dumbbell hang cleans - Must be performed by a M/F pair. From the hang position athletes must clean the dumbbells to the front rack position with legs straight, hips open, dumbbells in contact with shoulders and elbows through. Synchro is in the front rack position. Athletes must stand the final deadlift up fully before starting the hang cleans. Synchro dumbbell STOH - Must be performed by a M/F pair. Athletes must press or jerk the dumbbells from in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Box jump overs - Performed by one athlete, teams can divide reps as they wish. Athletes must use a two footed take off to jump onto the top of the box. Athletes can then jump or step down to the opposite side. Male athletes must use a 24" box, female athletes a 20" box, it is the athletes responsibility to flip the box. The non-working athlete from the pair may wait next to the box. Synchro TTB - Must be performed by a M/F pair. Both athletes toes must make contact with the pull up bar at the same time this is the point of synchro. Both athletes feet must break the vertical plane of the pull up bar on the back swing. Rope climbs - Performed by one athlete, teams can divide reps as they wish. Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. The non-working athlete from the pair may wait next to the rope. Wallballs - Performed by one athlete, teams can divide reps as they wish. 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 appropriate target. Males must use a 9kg ball and 10ft target, females 6kg ball and 9ft target. The non-working athlete from the pair may wait next to the rig.

E2MOMx 6 Rounds Buy In: Calories Rowed Max Distance Sandbag Carry Calories RX:18/15 INT:15/12 Husafell bag Gewichte RX & INT 90/70kg Tie Break: 5th Round Row Time

Side Event For max Weight, Timecap 2:00 Sandbag over Bar  Score = heaviest successful lifted bag (per athlete) -rest 1:00 For max Time, Timecap 2:00 Deadhang Fatgripz -rest 1:00 For Distance, Timecap 2:00 Broad Jump

PART B (All 4 Athletes) Carry – 1 lap with 2 sandbags (1 x 20kg, 1 x 12.5kg) – all 4 move together Synchro Burpees Over Line – 100 reps (2 athletes working at a time, must be in sync) Partner Wall Balls – 100 reps total   • 50 reps (3kg)   • 50 reps (6kg) Full Lap Run – entire team runs together to the finish

Event 1 – “Carry His Strength” לזכרו של איתי יהושוע ז״ ל With a Partner | I Go – You Go Workout Flow – 3 Round For Time: 4 Synchro Shuttle Runs 15m out + 15m back = 1 rep And Then 3 Rounds (1 Rounds Each Athlete) 15 Meter Sandbag Walking Lunges 15 Meter Sandbag Run 30 Meter Sled Reverse Drag 30 Meter Farmer Carry 24+16kg T.C=18 min

6' for Max Shoulder to Overhead (female bar) 1' Rest then FOR Time - Cap 6' 120/100/80 Dus 30 SandBag Reverse lunge sync

FOR TIME: CASH IN 50 CAL ROW A1 10m YUGO A2 10m BEAR HUG CARRY SANDBAG A1+A2 30 SANDBAG OVER YUGO (I go you go)  A1 10m BEAR HUG CARRY SANDBAG A2 10m YUGO A1+A2 30 SANDBAG OVER YUGO (I go you go) CASH OUT 50 CAL ROW TC 12 ' SANDBAG Elite/Rx/Master 60kg Intermedio 40/50 kg Escalado 30/40 kg Mix 50 kg

For Time Pair MM: 200 m Sandbag Bearhug + 200 m Run Pair FF: 200 m Sandbag Bearhug + 200 m Run Pair MM: 200 m Sandbag Lunges + 200 m Run Pair FF: 200 m Sandbag Lunges + 200 m Run Bearhug: 50/30 kg Lunges: 30/20 kg

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

For Time:  Beep Chipper Switch Athletes Every 1:00 100cal Assault Bike 100m Sandbag Lunges 20kg 100cal Assault Bike 100m Burpee Box Jump Step Overs 60/50cm - Cap: 20mins

40 - 50 minutes For Time - 10 min Time Cap 30 Sandbag to shoulder 50/30kg (1 athlete) 30 Synchro burpee box jump overs 24" (2 athletes) 25 Sandbag to shoulder 50/30kg (1 athlete) 20 Synchro burpee box jump overs 24" (2 athletes) 20 Sandbag to shoulder 50/30kg (1 athlete) 10 Synchro burpee box jump overs 24" (2 athletes) 10 Sandbag to shoulder 50/30kg (1 athlete) 5 Synchro burpee box jump overs 24" (2 athletes) Score = Time Workout Flow & Rules Each team will have one 50kg sandbag, one 30kg sandbag and two 24 inch height boxes. This workout is for time with a 10 minute time cap. If a team does not complete the workout within 10 minutes their score will be the total number of reps completed. On go the team will begin with the 30 sandbag to shoulder with one athlete working at a time, teams can swap the working athlete as they wish male athletes must use the 50kg sandbag and females the 30kg sandbag.  All 30 sandbag reps must be complete before the team moves onto the 30 synchro burpee box jump overs with two athletes working in synchro. Teams can again swap the working athletes as they wish.  All 30 reps of the synchro burpee box jump overs must be complete before teams move onto the 25 sandbag to shoulder. Teams will progress through the workout in this manner alternating between sandbag to shoulder and synchro burpee box jump overs. Time will stop when the last synchro burpee box jump over is complete. Movement Standards Sandbag to shoulder -  Athletes must take the sandbag from in contact with the floor and lift it to the top of their shoulder. At this point they must extend their free arm out to their side parallel to the floor to demonstrate control at the top of the movement. Touch and go reps are permitted however the sandbag must touch the floor on every rep. Only one athlete is permitted to work at a time. Synchro burpee box jump overs - Performed by two athletes, athletes chest and hips must make contact with the floor at the same time on the same side of the boxes, this is the point of synchro. Athletes can then step or jump up and must jump onto the box, stepping onto the box is not permitted. Athletes can then step or jump down to the other side of the box to complete the rep.

Elimination sprint with top 5 teams after the 3 workouts.  5 rounds, fastest avg team time win each round. Slowest team eliminated until one team remains. 90s time cap for 5 rounds of: 5m kettlebell farmer's carry D-Ball/Sandbag Platform Load Rx: KB: 2x12/16kg, 2x16/20kg, 2x20/24kg, 2x24/28kg, 2x28/32kg D-Ball: 15/30kg, 20/40kg, 30/50kg, 40/60kg, 50/70kg Scaled: KB: 2x8/12kg, 2x12/16kg, 2x16/20kg, 2x20/24kg, 2x24/28kg D-Ball: 10/15kg, 15/20kg, 20/30kg, 30/40kg, 40/50kg

400 m farmer carry 100 burpees 40 sandbag over shoulder Pairs may split reps as desired. Exercises must be completed in order.

FOR TIME (cap 3 min)   20  Sandbag Squats 40 / 30 cal Concept2 BikeErg Check the movement standards in het rulebook

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes

For Time: 20 Wall Balls 9/6kg 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls 9/6kg 7 Bar Muscle-ups/10 Chest to Bar Time Cap: 12 Minutes

Détails de la course  - 1000m Run  - 1000m Ski - 1000m Run  - 50m Sled Push - 1000m Run  - 50m Sled Pull  - 1000m Run  - 80m Burpees Broad Jumps - 1000m Run  - 1000m Row  - 1000m Run  - 200m Farmer Carry - 1000m Run  - 100m Sandbag Lunges - 1000m Run  - 100 Wall Ball Shots  CHARGES DIFFÉRENTES POUR CHAQUE CATÉGORIE 

Détails de la course  - 300m Run  - 500m Ski - 300m Run  - 50m Sled Push (kid à vide / adulte : sled + kid)  - 300m Run  - 50m Sled Pull (à vide)  - 300m Run  - 40m Burpees Broad Jumps - 300m Run  - 500m Row  - 300m Run  - 200m Farmer Carry (2x8kg kid / au choix adulte 16/20/24)  - 300m Run  - 100m Sandbag Lunges (kid vide / au choix adulte 10/20/30)  - 300m Run  - 100 Wall Ball Shots (1kg kid / au choix adulte 4/6/9) 

Détails de la course  - 500m Run  - 750m Ski - 500m Run  - 50m Sled Push (teen à 70 / adulte : sled + teen)  - 500m Run  - 50m Sled Pull (à vide)  - 500m Run  - 60m Burpees Broad Jumps - 500m Run  - 750m Row  - 500m Run  - 200m Farmer Carry (2x12kg teen / au choix adulte16/20/24)  - 500m Run  - 100m Sandbag Lunges (teen vide / au choix adulte10/20/30)  - 500m Run  - 100 Wall Ball Shots (2kg teen / au choix adulte 4/6/9) 

1200m Run 25 Sandbag Squats 600m SUP 25 Sandbag Squats 1200m Run All men: 25kg All women: 12.5kg Running is marked on scorecard every 400m Sandbag on one shoulder during the squats SUP arms only

RX (16 - 44) 9 Tombstone Cleans (40/30kg) 12 Wall Balls (9/6kg) 15/12 cal. Row _____________ RX (45+) + SCALED (all Divisions) 6 Sandbag Cleans (30/20kg) 9 Wall Balls (6/4kg) 15/12 cal. Row

1000m Run 1000m Ski Erg 1000m Run 50m Sled Push 152kg/102kg 1000m Run 50m Sled Pull 103kg/78kg 1000m Run 80m Burpee Broad Jumps 1000m Run 1000m Rowing 1000m Run 200m Farmers Carry 2x24kg/2x16kg 1000m Run 100m Sandbag Lunges 20kg/10kg 1000m Run 100 Wall Balls 6kg/4kg Score: Time or Reps

3 rounds as a Relay – 1 round per athlete 15/12 calories echo bike 40 double-unders 5/3 tower-overs 2 lanes sandbag lunge 40/30 kg Time cap 13 minutes

Max Cals C2 bike & ski erg Max Sledge Push INT 120/ Mixed 80kg – 10m length Max Sandbag Lunge INT 20/ Mixed 10kg – 10m lengths Any athlete can be on any station – athletes may switch between any station as long as the sandbag lunge and sledge are at the same end as the ergs, athletes on ergs can switch between ergs at any time – the sledge push and sandbag lunge must be in sync at the 10m mark on every length (i.e, you must wait for your partner before you start your next length)

PART A - For Time (30min) Trail Run PART B - AMRAP x 7min 3 syn. SB/ KB Cleans 5 syn. SB/ KB Squats unbroken Male Heavy: 30kg Sandbag  Light: 24kg Kettlebell Female Heavy: 20kg Sandbag Light: 16kg Kettlebell WORKOUT FLOW Nach dem Briefing müssen die Athleten zum Startpunkt für den Trail Run. Die Athlet:innen haben 30min Zeit, den Run zu absolvieren und zu ihrer SB/KB Station zu gelangen. Ab 30:00 startet das AMRAP und es werden synchron die Cleans ausgeführt. Ein/e Athlet:in muss das schwere Gewicht, der/die andere Athlet:in das leichte Gewicht nehmen. Darauf folgen synchron die Squats. Bei den fünf Squats darf nicht abgesetzt werden (unbroken).  Die Gewichte (heavy oder light) müssen vor dem Workout angegeben werden, während des Workouts dürfen die Gewichte nicht geändert werden. Die Athlet:innen dürfen das Gewicht nicht tauschen.   MOVEMENT STANDARDS Trail Run Es wird als Team gestartet. Beim Zieleinlauf wird die Zeit des langsameren Teampartners gewertet.  SB Clean Der Clean startet mit dem Sandsack am Boden. Während des Lifts dürfen die Arme zu keinem Zeitpunkt auf den Beinen aufgestützt werden. Im Lockout muss der Sandsack mit einem Arm kontrolliert werden, der andere Arm wird dabei vom Körper weggestreckt.  Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. KB Clean Der Clean startet mit der Kettlebell am Boden. Die KB darf nur mit einer Hand geführt werden. Ein Berühren des Körpers mit der freien Hand/Arm wird als NoRep gewertet. Beim Lockout muss die Kettlebell auf der Schulter aufliegen.  Synchron heißt die Athlet:innen müssen zeitgleich das Gewicht vom Boden lösen und zeitgleich den Lockout halten. Sandbag Squat Mit dem Sandsack im Bearhug oder auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie. Weder der Sandsack noch die Arme dürfen dabei die Beine berühren. Ein Ablegen der Unterarme auf dem Oberschenkel gilt als NoRep.  Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. Kettlebell Squat Mit der Kettlebell auf der Schulter wird eine tiefe Kniebeuge ausgeführt. Goblet Squat ist erlaubt. Lockout ist mit gestreckten Knien, Hüfte und Schultern in einer Linie.  Synchron heißt die komplette Ab- und Aufwärtsbewegung sowie der Lockout. WORKOUT FLOW After the briefing, athletes must proceed to the starting point for the trail run. The athletes have 30 minutes to complete the run and arrive at their SB/KB station. At 30:00, the AMRAP begins, and the cleans are performed synchronously. One athlete must lift the heavy weight, the other the light weight. This is followed by synchronous squats. The five squats must be performed unbroken (no resting allowed). The weights (heavy or light) must be declared before the workout; weights cannot be changed during the workout. Athletes are not allowed to swap weights. MOVEMENT STANDARDS Trail Run The team starts together. At the finish, the time of the slower teammate is recorded. SB Clean The clean starts with the sandbag on the ground. At no point during the lift may the arms rest on the legs. In the lockout, the sandbag must be controlled with one arm while the other arm is extended away from the body. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. KB Clean The clean starts with the kettlebell on the ground. The KB must be handled with only one hand. Touching the body with the free hand/arm results in a No Rep. In the lockout, the kettlebell must rest on the shoulder. Synchronous means both athletes must lift the weight off the ground at the same time and hold the lockout simultaneously. Sandbag Squat With the sandbag in a bear hug or on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Neither the sandbag nor the arms may touch the legs. Resting the forearms on the thighs counts as a No Rep. Synchronous means the entire down-and-up movement as well as the lockout. Kettlebell Squat With the kettlebell on the shoulder, a full-depth squat is performed. Lockout requires straight knees, hips, and shoulders aligned. Synchronous means the entire down-and-up movement as well as the lockout.