WOD Explorer

4 ROUNDS FOR TIME | SCORE IS TIME 5 shuttle run (9m+9m) 4 / 6 / 8 / 10 Burpees Over The Beam 10 / 8 / 6 / 4 Thrusters

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x17.5/12.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops (29:00-41:00) 12 Minute AMRAP 40 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 40 Double Unders (Athlete B) 40 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 40 Double Unders (Athlete D) Flow Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind- 48:00-60:00 For Time 10 Synchro Toes-to-ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 30 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 30 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 20 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 20 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) 10 Synchro Toes-to-Ring (Athlete A & B) 5 Wall Walks (1 Athlete- A OR B) 10 Synchro Toes-to-Ring (Athlete C & D) 5 Wall Walks (1 Athlete- C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 20, 30, 20, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x15/10kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- ( 29:00-41:00) 12 Minute AMRAP 20 Double Unders (Athlete A) 6 Worm Deadlifts (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 1 Worm Shoulder to Overheads (Athlete A&B) 3 Worm Hang Cleans (Athlete A&B) 6 Worm Deadlifts (Athlete A&B) 20 Double Unders (Athlete B) 20 Double Unders (Athlete C) 6 Worm Deadlifts (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 1 Worm Shoulder to Overheads (Athlete C&D) 3 Worm Hang Cleans (Athlete C&D) 6 Worm Deadlifts (Athlete C&D) 20 Double Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 20 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 20 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 15 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 15 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) 10 Synchro Toes-to-rings (Athlete A & B) 5 wall walks (Athlete A OR B) 10 Synchro Toes-to-rings (Athlete C & D) 5 wall walks (Athlete C OR D) Flow: Athletes A & B begin, completing 10 synchro toes-to-ring together. They then do 5 wall walks, 1 of the athletes working at a time (this must be athlete A or B). Once they finish, Athletes C & D immediately perform 10 synchro toes-to-bar Followed by 5 wall walks. 1 athlete working. Any swap can be made Between C &D Only. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. After each set of toes to ring the athletes must do 5 wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached. Time Cap: 12 Minutes

Part A - Light & Lactic 6 Rounds for Time (Team of 4, in Pairs) Each Round: 40 Calories Echo Bike (split between active pair) 20 Synchro Dumbbell Thrusters (active pair together) (2x 12.5/7.5kg) 10 Synchro Line-Facing Burpees Over the Line (active pair together) Flow: Athletes A & B start on the Echo Bike, working together to complete 40 calories. Once A & B finish their bike, C & D begin their 40 calories on the bike (waterfall format). While C & D bike, A & B move on to complete their 20 synchro DB thrusters and 10 synchro line-facing burpees. When A & B finish their burpees, C & D can begin their DB thrusters and burpees. Important rule: You may move to the next station only after both the thrusters and burpees of the previous pair are complete. This creates a continuous waterfall rotation between the pairs. The sequence continues in this format until the team completes 6 total rounds (each pair completes 3 rounds) or until the time cap is reached. Score: Total time to complete all 6 rounds Or Total number of reps completed at the time cap Time cap: 21:00 Rest (Subs) 21:00-29:00 Part B- High Hops- (29:00-41:00) 12 Minute AMRAP 60 Single Unders (Athlete A) 9 DB Deadlifts (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 3 DB Shoulder to Overheads (Athlete A&B) 6 DB Hang Cleans (Athlete A&B) 9 DB Deadlifts (Athlete A&B) 60 Single Unders (Athlete B) 60 Single Unders (Athlete C) 9 DB Deadlifts (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 3 DB Shoulder to Overheads (Athlete C&D) 6 DB Hang Cleans (Athlete C&D) 9 DB Deadlifts (Athlete C&D) 60 Single Unders (Athlete D) Flow: Keep alternating for as many rounds as reps as possible in the 12 Minute window.  Score: Primary: Max reps done in the 12 Minute window.  Rest (Subs): 41:00-48:00 Part C – Grip & Grind (48:00-60:00) For Time: 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 20 Synchro Knees to Chest (Athlete A & B) 20 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 15 Synchro Knees to Chest (Athlete A & B) 15 Synchro Knees to Chest (Athlete C & D) 10 Box wall walks (2 Syncho Any Athlete) 10 Synchro Knees to Chest (Athlete A & B) 10 Synchro Knees to Chest (Athlete C & D) Flow: Athletes A & B begin, completing 10 synchro Knees to chest together. Once they finish, Athletes C & D immediately perform 10 Knees to chest. The team then accumulate 10 Box wall walks. 1 athlete working. Any swap can be made. The workout continues in this relay format, working through the reps in the following sequence: 15, 20, 15, and finally 10. Between each set of Knees to chest the athletes must do 10 Box wall walks. Score: Total time taken to complete the workout, or total reps completed when the time cap is reached.

For Time: 5 rounds of 10 Thruster (35/25 kg)  15 Synchron Burpee cross over Bar  10 Synchron Hand release Push Up´s

5 rounds of : 10 Thruster (50/35 kg)  15 Synchron Burpee cross over Bar  10 Handstand Push Ups

3 Rounds for Time 6/9/12 Slam Ball to Shoulder 60/40 kg 3/6/9 Wall Walks Time Cap – 6 minutes 2 minute rest For Time 21-15-9 Thrusters 50/35kg Toes to Bar Time Cap – 6 minutes

3 Rounds for Time 6/9/12 Slam Ball to Shoulder 50/35 kg 3/6/9 Wall climb (climb to 60 cm from wall) Time Cap – 6 minutes 2 minute rest For Time 21-15-9 Thrusters 42,5/30 kg Toes over Parallel Time Cap – 6 minutes

FOR TIME | INTERVALS 2-2-2-3 20/15 cal assault bike Max Dual dumbbell thrusters 22,5/15kg Rest 1'  between intervals Go until 75 reps of DB thruster are completed.

VISUAL IMPAIRMENT FOR TIME | INTERVALS 2-2-2-3 16/12 cal assault bike Max Dual dumbbell thrusters Rest 1'  between intervals Go until 60 reps of DB thruster are completed. Check all divisions and standards at https://wodcelona.com/eventos  

10 rounds for time: 3 GTOH  3 Bar facing Burpees 5min Timecap directly into: 3 RM Thruster from Floor 5min Timecap ⁠ ⁠ Barbell Gewicht Männer: - 50kg Männer RX, Männer Masters 30-34, 35-39 - 45kg Männer Masters 40-44, 45-49 - 40kg Männer Scaled, Männer Masters 50+, Jungs 13-17 ⁠ ⁠ Barbell Gewicht Frauen: - 35kg Frauen RX, Frauen Masters 30-34, 35-39 - 30kg Frauen Masters 40-44, 45-49 - 25kg Frauen Scaled, Frauen Masters 50+, Mädchen 13-17

• 400 m Run • 100 DU’s. Vigtigt: 2-delt wod, hvor 4A giver 50% • 400 m Run • 25 dball2shoulder 30/40 kg. • 400 m Run (Mens én løber skal holde loade/unloade til thrusters) • 35 thrusters 35/25 kg. • 400 m Run. • 70 Swings 24/16 kg. Alle atleter skal gennemfører 2 stationer hver.

• 400 m Run • 100 DU’s. Vigtigt: 2-delt wod, hvor 4A giver 50% • 400 m Run • 25 dball2shoulder 30/40 kg. • 400 m Run (Mens én løber skal holde loade/unloade til thrusters) • 35 thrusters 35/25 kg. • 400 m Run. • 70 Swings 24/16 kg. Alle atleter skal gennemfører 2 stationer hver.

2 scores: • Total meters på row, på 6 minutter • Total reps (worm thrusters) på 6 minutter Time cap: 6 minutter Flow 0:00 – 1:00 • Par A M/F: Synkron row (meters) • Par B M/F: Synkrone worm thrusters (reps) 1:00 – 3:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters 3:00 – 4:00 • Par A M/F: Synkron row • Par B M/F: Synkrone worm thrusters 4:00 – 6:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters

2 scores: • Total meters på row, på 6 minutter • Total reps (worm thrusters) på 6 minutter Time cap: 6 minutter Flow 0:00 – 1:00 • Par A M/F: Synkron row (meters) • Par B M/F: Synkrone worm thrusters (reps) 1:00 – 3:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters 3:00 – 4:00 • Par A M/F: Synkron row • Par B M/F: Synkrone worm thrusters 4:00 – 6:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters

2 scores: • Total meters på row, på 6 minutter • Total reps (worm thrusters) på 6 minutter Time cap: 6 minutter Flow 0:00 – 1:00 • Par A M/F: Synkron row (meters) • Par B M/F: Synkrone worm thrusters (reps) 1:00 – 3:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters 3:00 – 4:00 • Par A M/F: Synkron row • Par B M/F: Synkrone worm thrusters 4:00 – 6:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters

2 scores: • Total meters på row, på 6 minutter • Total reps (worm thrusters) på 6 minutter Time cap: 6 minutter Flow 0:00 – 1:00 • Par A M/F: Synkron row (meters) • Par B M/F: Synkrone worm thrusters (reps) 1:00 – 3:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters 3:00 – 4:00 • Par A M/F: Synkron row • Par B M/F: Synkrone worm thrusters 4:00 – 6:00 • Par B M/F: Synkron row • Par A M/F: Synkrone worm thrusters

27-21-15-9 Front Squat + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes) 

27-21-15-9 Thrusters + Synchro Line Facing Burpees 8min time cap 2min rest 2RM Thruster (5 minutes) 

5 x 90on/1off 12 Synchro Pull-Ups 12 Synchro Thruster 42.5/30 Max Rep Synchro Line Facing Burpees (tie break each round)

5 x 90on/1off 12 Synchro CTB 12 Synchro Thruster 42.5/30 Max Reps Synchro Line Burpees - (tie break each round)

Floor 2 (lift) 27-21-15-9 Thusters + Synchro Line Facing Burpees 8min Time Cap 2min rest 2RM Thruster

Complex 9 Minute Time Cap 3 Hang Cleans 3 Front Squats 3 Thrusters Innerhalb 9 Minuten zählt der schwerste beendete Compex

For Time:  21 thrusters 20 kg 21 knees rising 15 thruster  15  Overhead Plate Lunges 20kg 9 thruster  9 toes to rings

For Time:  21 thrusters 15kg 21 knees rising 15 thruster  15  Overhead Plate Lunges 10kg 9 thruster  9 toes to rings

For Time:    21 thrusters 40 kg 21 toes to bar 15 thruster  15 ring muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: 21 thrusters 30 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line, executing a pirouette on each block. 1block=3m

For Time: 21 thrusters 40 kg 21 toes to bar 15 thruster  15 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time: 21 thrusters 25 kg 21 toes to bar 15 thruster  10 bar muscle up 9 thruster  9 rope climbs Perform a handstand walk across 3 blocks to finish line. 1block=3m

For Time 21 thrusters 40 kg 21 toes to bar 15 thruster  15 ring pull ups 9 thruster  9 rope climbs