WOD Explorer

3 Rounds 4 Wall Walks 10 Hang Power Snatch 40kg 15 Pull-Up into 2 Rounds 15 Handstand Push-Up 15 Overhead Squat 40kg 15 Chest To Bar Pull-Up

4:00 on / 1:00 off x 4 21/16 cal ski & 21/16 cal bike 15 synchro box jump amrap synchro db hang snatch 22.5/15 // 15/12.5 score = number of synchro db hang snatch accumulated over the 4 rounds

21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat

Event 3: Basics first 0:00-06:00 3 rounds for time 10 synchro bar-facing burpees 10 synchro toes to bar then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro chest to bar pull-ups then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 ring muscle-ups then, in the remaining time: each athlete performs 2 hang snatches Scaled: 0:00-06:00 3 rounds for time  10 synchro bar-facing burpees 10 synchro sit-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro jumping pull-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 toes through rings then, in the remaining time: each athlete performs 2 hang cleans

EMOM: 1 Snatch *30 seconds to lift/30 seconds to transition Male weights: 60/70/80/85/90/95/100/105/110/115/120/125/130kg Female weights: 40/45/50/52,5/55/57,5/60/62,5/65/67,5/70/72,5/75kg

EMOM: 1 Snatch *30 seconds to lift/30 seconds to transition Male weights: 40/50/55/60/65/70/75/80/85/90/95/100/105/ Female weights: 25/27,5/30/32,5/35/37,5/40/42,5/45/47,5/50/52,5/55kg

Every 1'30 x 6 - Max Tonnage 1'ON - 30" OFF Athlète A -> B -> C Max Squat Clean Athlète A -> B -> C Max Power Snatch Athlète A = WOMEN Athlètes B & C = MEN THE SCORE IS THE TOTAL OF WEIGHT A + B + C

For max rep - every 1'30 x 8 2 PART A & B ATHLÈTE A = WOMEN ATHLÈTE B & C = MEN EACH ATHLETE STAY IN IS ZONE PART A: 8 BURPEES BOX JUMP OVER @2 8 DB SNATCH SYNCHRO @2 IN REMAINING TIME MAX T2B/T2E/T2S/KR PART B: 8 BURPEES BOX JUMP @2 8 DB CLEAN & JERK IN REMAINING TIME MAX PUSH UP / KNEE PUSH UP ATHLÈTE C - SWICTH PART A AND B TO HELP ALL SYNCHRO ALL ATHLÈTE WAS DECIDED BEFORE THE START OF THE WOD AND CAN’T CHANGE

4 Rounds - No Time cap 1 LEGLESS SEATED ROPE CLIMB 7 STRICT HSPU 2 A/R SANDBAG CARRY 8-6-4-2 SNATCH

Varv 1 20 cal BikeErg  9  Ring Muscle-Ups 12 Squat Snatch 40 kg Varv 2 20 cal BikeErg  7 Ring Muscle-Ups 9 Squat Snatch 47,5 kg Varv 3 20 cal BikeErg  5 Ring Muscle-Ups 6 Squat Snatch 55 kg Varv 4 20 cal BikeErg  3 Ring Muscle-Ups 3 Squat Snatch 62,5 kg Atleten byter själv vikterna efter varje avslutad snatch.

AMRAP 9' ’ 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 35/25kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 45/32,5kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 55/40kg AMRAP 3 wall walks 6 burpees over the bar 3 hang snatches 65/47,5kg See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 35/25kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 50/35kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 65/45kg AMRAP 3 wall walks 6 bar facing burpees 3 hang snatches 80/55kg See all standards and details at https://wodcelona.com/clasificatorios .  

AMRAP 9' ’ 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 35/25kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 50/35kg 2 ROUNDS 3 wall walks 6 burpees over the bar 3 hang snatches 65/45kg AMRAP 3 wall walks 6 burpees over the bar 3 hang snatches 80/55kg See all standards and details at https://wodcelona.com/clasificatorios .  

Team 60 Toes To Bars* (tie break) (2 Partners Synchro) * Non Working Partner is holding DeadHang on the 2xDumbbells @ 22.5kg 40 Dumbbell Hang Snatch 20/20 ( 3 Athletes Synchro )   20m Dumbbell Overhead Walking Lunge  ( one behind the other Synchro) TC: 6:00 mins

Teams (2 scores) AMRAP10: Max Cal Row (One Athlete is always working on the Rower) 15 Box Jump Overs 10 Power Snatch @ 45/30kg 5 Bar Muscle Ups Two Scores:  Total Reps Total Cals On Rower

FOR LOAD 1 Rep MAX Snatch From 00:00 to 02:00 1 Rep Max Snatch Any Style From 02:00 to 04:00 1 Rep Max Snatch Any Style From 04:00 to 06:00 1 Rep Max Snatch Any Style ~ 1 ATTEMPT IN EACH SET ~ For each attempt : 00:00 - 00:50 : Load 00:50 - 01:00 : Wait 01:00 - 01:30 : Lift Odd Nr Lane (1-3-5-7-9-11-13-15) 01:30 - 02:00 : Lift Even Nr Lane (2-4-6-8-10-12-14) Score = Heaviest Valid Weight

3 rounds for time: 3min AMRAP 16/22cal ECHO 11 Burpee Pull Ups then 22 alternating DB Snatch @each weight 90sek Rest between AMRAPs RX: male: DBs @22,5-25-27,5-30kg female: DBs @15-17,5-20-22,5kg scaled: 14/18cal ECHO + 10 Burpee Pull Ups +22 DB Snatch male: DBs @17,5-20-22,5-25kg female: DBs @10-12,5-15-17,5kg Ablauf: -Start von jedem Intervall hinter der Startlinie -in jedem Intervall müssen zuerst 16/22cal ECHO und 11 Burpee Pull Ups erledigt werden, bevor an den DB Snatches gearbeitet werden darf. -Burpee Pull Ups - es gibt unterschiedliche Stangenhöhen für Männer und Frauen. Es dürfen Erhöhungen in Form von Plates verwendet werden, allerdings muss der Burpee am Boden absolviert werden (nicht auf der Plate) -DB Snatches sind alternierend zu absolvieren, beide Köpfe müssen zur gleichen Zeit den Boden berühren. -DBs dürfen niemals angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

RX: for time: 9 BBJO 11 OHS @35/50kg 13/19cal Row 11 Thruster @35/50kg 9 BBJO scaled: for time: 7 BBJO 9 OHS @25/40kg 11/15cal Row 9 Thruster @25/40kg 7 BBJO 4min Timecap Ablauf: -Start hinter der Startlinie -BBJO sind Box facing zu erledigen. Step-down als auch Sprung sind erlaubt. -OHS und Thruster beginnen jeweils in der Bottom Position der Wiederholung -> es kann mittels Squats Snatch /Clean gestartet werden. -Rudermonitor wird vor dem Start gestartet, Athlet hat den Bildschirm nicht zu berühren. -Hände dürfen den Rudergriff erst verlassen, wenn die vorgegebene Cal-Anzahl erreicht wurde. -in den scaled Divisionen darf über die Box gestiegen werden. -Ende des Events = über die Ziellinie (=Startlinie) Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/