WOD Explorer

Flair & Fire / TEST: Bodyweight & Strength EM   PART A: Аmrap 6' 6 Chest to bar pull-ups 6 Box jumps over @70cm *(ADD 6 REPS FOR EVERY ROUND) rest 3' PART B: FIND IN 6' 1 RM Snatch PART A - score is total reps PART B - score is weight Основна цел: Да направите възможно най-много рундове (и допълнителни повторения) от гореизброените две упражнения за 6 минути. Допълнително правило: "(ADD 6 REPS FOR EVERY ROUND)" - Това означава, че с всеки следващ завършен рунд трябва да добавяте по 6 повторения към всяко от упражненията. Продължавате да правите рундове, като добавяте по 6 повторения към всяко упражнение във всеки следващ рунд, до изтичането на 6-те минути. Резултат за Част А: Общият брой направени повторения от всички упражнения за 6-те минути. ПОЧИВКА 3 МИНУТИ ЧАСТ Б: FIND IN 6' - 1 RM Snatch  Snatch:  Целта е да направите възможно най-голяма тежест за едно чисто повторение в рамките на 6-те минути. Може да правите толкова опити, колкото успеете в рамките на времето.  Резултат за Част Б: Максималната тежест (в килограми), която сте успели да повдигнете за едно чисто повторение на "Snatch" в рамките на 6-те минути.

3 ROUNDS FOR TIME   21 Cal Row 15 Toes to Bar 9/9 SA Hang Kb Snatch 28kg Time Cap 12 Min

AMRAP 12 Pair 1 Sandbag carry Pair 2 16 Synchro burpees – Then - ‘X’ *’X’ Movement Round 1: 16 Synchro 16 Snatch Round 2: 16 Synchro DB reverse lunges Round 3: 16 Synchro DB goblet squats Round 4: 16 Synchro OA DB S2OH Weights Male sandbag: 45kg Female sandbag: 25kg Male DB’s: 2 x 17,5kg & 2 x 15kg Female DB’s: 2 x 10kg & 2 x 8kg

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 

6 MINUTES TO FIND 1 RM SNATCH (each athlete - ATLETA A + ATLETA B) 1 rm snatch time cap 6' All Division

3 ROUNDS 250m BIKE ERG 9 HANG POWER SNATCH 15 9 BAR FACING BURPHEE 12 N2C TIE BREAK: Remaining time: HANG "ISABEL" 

10 Power Snatch 40kg 15 TTB 20 Burpees over Bar Shared 1 working 1 resting

On a 12-minute clock 24.2 A AMRAP 6min 20 dumbbell Box Step overs @2x32.5/22.5kg 15 Muscle-ups Max dumbbell Box Step overs 24.2B Immediately following 24.2A, athletes will have 6 minutes to establish: 1 rep-max Snatch WORKOUT DESCRIPTION & SCORECARD --- W Masters 40-44 Masters 45+ Scaled On a 12-minute clock: 24.2A  AMRAP 6min 20 dumbbell Box Step overs @2x22.5/15kg 30 Pull-ups Max dumbbell Box Step overs 24.2B Immediately following 24.2A, athletes will have 6 minutes to establish: 1 rep-max Snatch

In 10-minutes For total load 0:00 - 5:00 1RM Clean & Jerk At 5:00 - 10:00 1RM Snatch

00:00 - 10:00    Find your Team Total Complex       1 RM Snatch 10:00 - 11:00    Rest 11:00 - 14:00    AMRAP 4'       4P. sync. Burpees

63/50 cal Row 21       Power snatch 50/35 kg 14       Chest to bar 14       Bar muscle ups 14       Chest to bar 21       Power snatch 50/35 kg 14/11 cal Row

AMRAP 8’ – I Go You Go • 8 Handstand Push-Ups • 6 Power Snatches (60/40) • 50 Double Unders → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

AMRAP 8’ – I Go You Go • 8 Push-Up to Plate (20/15kg) • 6 Power Snatches (40/30) • 50 Double Unders  → 1’ Rest 7’ to find: • Athlete A: Complex (Hang Snatch + Low Hang Snatch + TnG Snatch) • Athlete B: 2RM Overhead Squat from Ground

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)

- INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 70 kg deadlift, 38 kg clean, 29 kg snatch ♂102 kg deadlift, 61 kg clean, 43 kg snatch  - 13-14, 15-16 ♀ Wall walks | 38, 29, 20 kg ♂ Wall walks | 61, 43, 29 kg - U13 For time: 5 bear crawls  25-calorie row 5 bear crawls 25 deadlifts 5 bear crawls 25 cleans 5 bear crawls 25 snatches 5 bear crawls 25-calorie row Time cap: 20 minutes ♀ 5 meters equals 1 bear crawl rep \ 34, 25, 15 kg ♂ 5 meters equals 1 bear crawl rep  | 43, 29, 20 kg

ELITE / RX (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro CTB 15 SB Cleans 70/50kg - split 30/27 Cal Row - split 15 Synchro BMU  10 SB Cleans 70/50kg - split 10 parallel bar traverse - with turn (unbroken)  ELITE / RX (MIXED) 50 cal Row - split (tiebreaker) 30 synchro CTB 15 WORM  Cleans 70kg  30 Cal Row - split 15 Synchro BMU  10 WORM Cleans 70kg  10 parallel bar traverse - with turn  INTERMEDIATE (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 SB Cleans 50/30kg- split 30/27 Cal Row - split 15 Synchro CTB 10 SB Cleans 50/30kg - split 10 parallel bar traverse - split" INTERMEDIATE (MIXED)  50 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 WORM Cleans 70kg   30 Cal Row - split 15 Synchro CTB 10 WORM Cleans 70kg  10 parallel bar traverse - split FLOW  The athletes will start on the start mat. 3,2,1 go...the athletes will move to the rower and complete their required number of calories. Once those calories have ticked over, and no sooner, the athletes may move from the rower to the rig where they will complete their first synchro gymnastics movement.  Once those repetitions have been completed the athletes will move to the sandbag, to complete their sandbag cleans. The athletes will then move back to the rower for their second round of calories, before moving on to the rig for their second synchro gymnastics movement, before returning to the bag for their final set of cleans. The final movement for this workout is a number of parallel bar traverses, as prescribed by your category.  Once the parallel bar traverses have been completed, both athletes will move to the finished mat, where the clock will stop. STANDARDS  ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved, unless you are swapping over before the calories are completed. An athlete must be seated on the rower when the final calorie ticks over. There is no minmum workload required. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chests clearly come into contact with the bar at or below the collarbone at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty PULL UP - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chins clearly break the horizontal plane of the bar at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. SANDBAG CLEANS: The sandbag will begin on the floor. Athletes will bring the bag on top of one shoulder, before releasing the non-working arm, showing sandbag clearly on top of shoulder with knees and hips extended. Athlete can hold onto bag throughout but sandbag must make contact with the floor each rep. There is no minimum workload required Parallel Bar Traverse - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finsih when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. Elite and Rx athletes must complete the whole complex unbroken ( 1 traverse, 1 turn, 1 traverse) and alternate each rep, The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse.  They then contiune back to the other side passing the marked tape to finish. , until they have completed 10 total reps - 5 each. The other categories may share the reps as the see fit. There is no minimum work load required. You must travel in one direction along the bars only. The legs may not touch the upright supports to assist with the traverse. Devil Press - Each with one hand in contact with a DB, the athletes wiil descend to the floor together, touching their chest and thighs to the floor, before standing to their feet and taking the DB to the Overhead position in one clear movement, Ie snatch or muscle snatch. A clean and press, or any movement where the DB comes into contact with the shoulders, will constitute in a no rep. The overhead element of the rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body. The reps are to be synchronised in position on the floor and in the Overhead position. There is no requirement to swap arms.

30 sec Lift / 10 sec Rest 1 Snatch (Seperator: OHS) 60 / 45 kg 65 / 50kg 70 / 55 kg 75 / 57,5kg 80 / 60kg 85 / 62,5kg 90 / 65kg 95 / 67,5kg 100 / 70kg

AMRAP 16: Partner A: 1 Lane SUP, 15 Burpees (on SUP, no jump), 1 Lane SUP Partner B (AMRAP): 10 DB Hang Snatches (5/5) 10 DB Overhead Reverse Lunges (5/5) 10 DB Thruster (5/5) 10 DB Hang Cluster (5/5) Switch after SUP Round DBs: 1 x 22,5 / 15kg

Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into -  Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish   40 Snatch 42.5/30kg 40 Toes to bar 20 Snatch 42.5/30kg 20 Toes to bar

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish   40 Snatch 35/25kg 30 Toes to bar 20 Snatch 35/25kg 10 Toes to bar

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish 40 Snatch 30/20kg 50 Knee raise 20 Snatch 30/20kg 25 Knee raise

For Load 6:00 Complex A:  1 Power Clean, 1 Front Squat + 1 Squat Clean Rest 1:00 6:00 Complex B: 1 Power Snatch, 1 Overhead Squat + 1 Squat Snatch

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups (Complex, must be done ubroken) 6 Snatch 50/35kg 9 Wall Balls 9/6kg

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups  (Complex, must be done ubroken) 6 Snatch 60/45kg 9 Wall Balls 9/6kg