WOD Explorer

RX 20 Min AMRAP 60 Wall Balls @9/6 kg to a 9 foot target 30 Synchro Burpee Box Jumps @ 20/24" 60 Toes to Bar Scaled 20 Min AMRAP 60 Wall Balls @4/6 kg to a 9 foot target 30 Synchro Burpee Box Step up @ 20/24" 60 Knees to Chest

5 Rounds for Time TIME CAP 15 MINS 10 ONE ARM DEVIL PRESS SYNCHRO 10 BURPEES DOUBLE HOP SYNCHRO 20 TOES TO BAR TO SHARE

Part A (TC 5:00) For max. weight 2 Hang Cleans 4 Front Squats 2 Hang Cleans 1:00 Transition Part B (TC 9:00) 9-15-21 T2B 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping Pull Ups 9-15-21 Syn. S2OH @45/30kg Into 9-15-21 Kipping C2B 9-15-21 Syn. S2OH @45/30kg WORKOUT FLOW: On 3..2..1..GO the team gets five minutes to complete the complex each. The complex needs to be unbroken, at no time it is allowed to touch the ground. After five minutes the team gets one minute to change the weights to 45kg (Men)/ 30kg (Women). Then the team starts their 9 shared reps T2B, 9 synchro S2OH and so on. Synchro on the shoulder and the lockout.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 60/40kg 30 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 70/50kg 20 Handstand Push-ups 60 Double Unders 10 Cleans @ 80/60kg 10 Bar Muscle-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Squat Clean Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

Score Erläuterung: Der Team Caption gibt die erreichte Zeit für beide Athleten (oder absolvierte Reps) für jeden Athleten getrennt an. Der dritte Score sind die erreichten kg beider Lifts addiert. 25.2 - Qualifier as Individuals Part A (00:00 - 14:00) For Time 60 Double Unders 10 Snatches @ 40/25kg 20 Toes to Bar 60 Double Unders 10 Shoulder to Overhead @ 50/35kg 5 Wall-Walks 60 Double Unders 10 Cleans @ 60/45kg 20 Pull-ups Rest till 14:00, then directly into Part B Complex for max weight: 1 Clean 1 Hang Clean + Thruster 2 Back Squats 1 Behind The Neck Shoulder to Overhead Time Cap Part B: 6 Minutes Score Part A: Time / Reps (when not finished) - per athlete Score Part B: Weight in kg - sum of both weights 25.1 Part A + B werden jeweils individuell absolviert. Part A hat ein Timecap von 14 Minuten. Sollten die Athelten das Workout vorher absolviert haben, dürfen sie bis zum Ablauf der 14 Minuten pausieren. Bei 14:00 beginnt direkt Part B, welcher ein Timecap von 6 Minuten hat. Der letzte Lift muss innerhalb des Timecaps begonnen aber nicht abgeschlossen worden sein. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 20 Minuten. Video: Da nur ein Videolink angegeben werden kann, bitte entweder den Link zu einer Playlist mit beiden Videos, einem Ordner oder alternativ dem Link zum 2. Video in der Beschreibung des 1. Videos einreichen.

60 Heavy Rope Double Under 20 Power Cleans 40 Box Jump Over 20 Single Dumbbell Hang Snatch 40 Toes-to-Bar 20 Single Dumbbell Hang Snatch 40 Box Jump Over 20 Power Cleans 60 Heavy Rope Double Unders

120 Double Under (Shared) 15 Power Cleans (A) 15 Power Cleans (B) 30 Box Jump Over (A) 30 Box Jump Over (B) 15 Left Arm Dumbbell Hang Snatch (A) 15 Left Arm Dumbbell Hang Snatch (B) 20 Toes-to-Bar (A)* 20 Toes-to-Bar (B)* 15 Right Arm Dumbbell Hang Snatch (A) 15 Right Arm Dumbbell Hang Snatch (B) 30 Box Jump Over (A) 30 Box Jump Over (B) 15 Power Cleans (A) 15 Power Cleans (B) 120 Double Under (Shared)

Qualifier 1  80 Wall balls (SCORE A) - into Clean + Hang Clean (SCORE B) (9 min Cap including the wall ball) - into 30 TTB + 30 DU (SCORE C) (4 min AMRAP) ELITE / RX / MASTERS   As written  Wall ball 9/6kg  INTERMEDIATE A)60 wall balls B) Clean & Hang clean  C)20 ttb + 30 Dubs (4 min amrap) SCALED A)60 wall ball (6/3kg ) B) Clean & Hang Clean C) 30 Hanging knee raise, 30 single skips.  FLOW Starting with the athletes back towards the wall ball facing away from the wall. On 3,2,1 athletes will turn and begin their wallballs, once completed they advance to the barbell where they will establish a max load for the complex, of 1 Clean + 1 Hang Clean. They have until 9 mins on the clock to complete the Wall Ball and also also establish the max load. From 9-13 min on the running clock (a 4 min AMRAP), the athlete will complete an AMRAP of TTB and DU. This workout consists of 3 separate scores.  Part 1 - For time  Part 2 - For Max weight  Part 3 - For Reps  STANDARDS  WALL BALL 1. The Wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.  2. The center of the ball must hit the target at or above the specified target height. 3. If the ball hits low or does not hit the wall it is no rep. 4. WALL BALL HEIGHT 9ft Female / 10ft Males marked by a line or target clearly showing the touch point. CLEAN + H.CLEAN  1. The barbell can be preset with the weight before the start of the workout, judges can help changing plates.  2. During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.  3. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. 4. The bar must travel to the hang position, above the knee, before completing the hang clean. 5. Athletes can not drop the bar between the clean and hang clean.  TTB  1.In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. 2.The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. 3.Both feet must touch the bar together at some point. The arms can be bent or straight. HANGING KNEE RAISES 1.Scaled athletes and scaled teens may perform hanging knee-raises.  2.In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. 3. Overhand, underhand, or mixed grip are all permitted. 4. The rep is credited when the knees are above the height of the hips.

3 minuter AMRAP Rope climbs Vila 1 minut 3 minuter AMRAP Handstand walk (5 meters sträcka) Vila 1 minut 3 minuter AMRAP Toes to bar Flöde Start sker ståendes vid repet På 3-2-1-Go får man börja klättra upp för repet. Efter 3 minuter är det 1 minut vila. Start sker där du har tänkt gå din handstand walk. Nästa 3 minuters intervall ska max antal meter handstand walk samlas. Varje meter ger en rep. Man måste starta med händerna bakom linjen varje rep och tydligt gå över linjen för att rep ska ges. Efter 3 minuter vilar man 1 minut innan sista amrapen. Start för sista amrapen sker ståendes under riggen. När tiden startar får en börja samla så många toes to bar som möjligt under de tre minutrarna. Rope climb = Starta stående vid repet, klättra upp och nudda tydligt ovanför markering (alt. balken beroende på vilket rep du kör). Handstand walk = Börja alltid med händerna bakom linjen och för att en rep ska ges måste båda händerna passera över nästa linje. Skulle en gå ner mitt i en ruta behöver man starta om från föregående linje. Toes to bar = Börja hängande vertikalt med kroppen helt utsträckt. Hälarna ska passera bakom den vertikala linjen innan fötterna får nudda stången. Score: Rope climb 1 rep = 5 poäng Handstand Walk 1m = 1 poäng Toes to bar 1 rep = 1 poäng Om en kör testet utanför klass Ett rep behövs, en yta för 5-meters bana med 1 meters sektioner för handstand walk samt en riggplats för toes to bar. Ta med så du kan tejpa markeringar på golvet. Det är ej tillåtet att rita med magnesium. Du behöver även ha någon som hjälper dig räkna och scorecards finns att hämta på open gym.

Event 4 6' For Max Hang Snatch (F and M) - in female bar * tie break - female weight at 6' Mark start Event 5 Event 5 (cap 12') 20 Deadlifts 10 Hang Cleans 60 WallBalls 50 T2B  40 Db Bench Press 30 Burpee Over bench 20 Deadlifts 10 Hang Cleans  @bb 55/35

5 Rounds For time  Time cap 18 Mins 10 Handstand Push Ups  15 Toes To Bar 10 DB Devils Press 15/10 Calorie Ski  ------------------------- Dumbbell (1) M - 22.5kg / F - 15kg

5 Rounds For time  Time cap 18 Mins 10 Handstand Push Ups  15 Toes To Bar 10 DB Devils Press 15/10 Calorie Ski  ------------------------- Dumbbell (1) M - 22.5kg / F - 15kg

5 Rounds For Time  Time cap 18 Mins 10 Handstand Push Ups  20 Toes To Bar  10 Synchro Devils Press (3) 20 Calorie Ski  ------------------------- Dumbbell - 32kg / 22.5kg / 22.5kg

For Time  Time cap 18 mins 120 Calorie Bike & Ski  90 Synchro Toes To Bar (2) 60 Handstand Push Ups  30 Worm Clean and Jerk  ------------------------- Worm - 150kg

3 Rounds: Split as needed 40 Air Squats - Wall Balls - Thruster 35 Abmat Sit Ups - V Ups - Half TTB 30 Burpees - Lateral Burpee o. Bar  - Burpee Box Jump Over 25 Pull ups - Pull ups - Pull ups KG BB: 30/20 KG MB: 9/6

For Time (TC 10min): 12 sync. SA-DB/KB-Hang-Snatch 20 T2B 12 sync. SA-DB/KB-Hang-Cluster 20 T2B 16 sync. SA-DB/KB-Hang-Snatch 20 T2B 16 sync. SA-DB/KB-Hang-Cluster 20 T2B 20 sync. SA-DB/KB-Hang-Snatch 20 T2B 20 sync. SA-DB/KB-Hang-Cluster 20 T2B M/F: 22,5 kg DB / 16 kg KB M/M: 22,5 kg DB / 24 kg KB

Athletes choose one of the following three options: Option A: 45 Toes-to-Bar 45 Deadlifts [100kg] 45 Burpees Over Bar Option B: 3 Rounds of  15 Toes-to-Bar 15 Deadlifts [100kg] 15 Burpees Over Bar Option C: 5 Rounds of 9 Toes-to-Bar 9 Deadlifts [100kg] 9 Burpees Over Bar

EVENTO 1 - DEL 0' AL 7’: AMRAP 7’ 14 Toes-to-bar 14 Deadlift 100/70kg Cambios libres EVENTO 2 - DEL 11' AL 20’: Every 90” for 9’ (6 rounds) (1) 20 Wall Balls 9/6kg + max BMU 1 ronda cada atleta EVENTO 3 - DEL 24' AL 32’: AMRAP 8’ 12 synchro front squats 50/35, 22.5/15kg 12 synchro stoh 50/35, 22.5/15kg 6 wall walk Wall walks cambios libres EVENTO 4 - DEL 36 AL 44’ For time (TC: 8') 40 sync sync alt. db snatch 22.5/15kg 30 sync burpees over db  20 sync 1-DB devil press 22.5/15

7 min AMRAP 21 burpees - 2 athletes working 15 TTB - 2 athletes in sync 9 shuttle runs - 1 athlete Into 3 min AMRAP 12 CTB - 2 athletes in sync 9 air squats - all athletes 6 HSPU

2-4-6-8-10-12........ Shoulder To Overhead 1x 22.5kg Toes To Bar Burpee Box Jump Over

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

AMRAP 6min: 40/25 calories Echo bike 30/25 Toes to bar 30/25 Chest to bar Max Bar muscle-ups

AMRAP 6min: 35/20 calories Echo Bike 25/20 Toes to bar 25/20 Chest to bar(M) /Chin over bar pull-ups (W) Max Bar muscle-ups(M) /Chest to bar (W)

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

50 Toes to Bar 50 Box Jump Over Into 2 varv 25 Chest to Bar Pull-Ups 50 Heavy Double Unders 25 Deficit Handstand Push-Ups 12/9 cm 50 Heavy Double Unders Heavy rope tillhandahålls av arrangör

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 26 toes-to-bar 26 dual dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 ATLHETE A 42 toes-to-bar 42 dual dumbbell thrusters 22.5/15kg ATLHETE B 2 ROUNDS FOR TIME (TC:6`) 21 toes-to-bar 21 dual dumbbell thrusters 22.5/15kg ATLHETE C 3 ROUNDS FOR TIME (TC:6`) 14 toes-to-bar 14 dual dumbbell thrusters 22.5/15kg PART B - FROM 08:00 TO 20:00 ATLHETE A, B and C AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 ATLHETE A 21 toes-to-bar 42 dual dumbbell thrusters 15/10kg ATLHETE B 2 ROUNDS FOR TIME (TC:6`) 11 toes-to-bar 21 dual dumbbell thrusters 15/10kg ATLHETE C 3 ROUNDS FOR TIME (TC:6`) 7 toes-to-bar 14 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 ATLHETE A, B and C AMRAP 12' 16/12 cal row 72 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dual dumbbell thrusters 22.5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 14 toes-to-bar 21 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 72 single unders See all standards and details at https://wodcelona.com/clasificatorios .