WOD Explorer

Atlet 1: 21-15-9 Deadlift 50 kg 5-4-3 Devils press 2x12 kg Atlet 2 : 21-15-9 Power clean 30 kg 5-4-3 wall walk TIME CAP: 16 Min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA Skalad 21 DEADLIFT 15 HSPU 15 DEADLIFT 10 HSPU 9 DEADLIFT 5 HSPU byte av athlet 21 POWER CLEAN 5 WALL WALK 15 POWER CLEAN 4 WALL WALK 9 POWER CLEAN 3 WALL WALK Förtydligande standards hittar ni här!

Atlet 1 21-15-9 Deadlift 45 kg 50-40-30 Single unders Atlet 2 21-15-9 Power clean 25 kg 50-40-30 Single unders TIME CAP: 16 min FLÖDE: Start sker bakom startlinjen. På startsignal påbörjar atlet 1 sina 21 marklyft, därefter 21 reps handstand pushup (Scaled gör x reps av devils press och Beginers x reps av singel unders). RX och Intermediate gör även x rope climbs innan set två börjar med 15 reps per övning. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av deadlift (se rep-schema nedan). När atlet 1 är klar så växlar denne med atlet 2 vid startlinjen. Atlet 2 påbörjar del två med power cleans och handstand walk / wall walks / single unders. RX och Intermediate gör även rope climbs innan set två börjar med 15 reps. Därefter följer set tre med 9 reps. Alla klasser börjar med 21-15-9 av power clean, beroende på klass varierar nästa övning (se rep-schema nedan för varje respektive klass). Tie-break är efter athlet 1 är klar med sin workout. REP - SCHEMA Nybörjare 21 DEADLIFT 50 SINGLE UNDERS 15 DEADLIFT 40 SINGLE UNDERS 9 DEADLIFT 30 SINGLE UNDERS byte av athlet 21 POWER CLEAN 50 SINGLE UNDERS 15 POWER CLEAN 40 SINGLE UNDERS 9 POWER CLEAN 30 SINGLE UNDERS Förtydligande standards hittar ni här!

Intermediate: For Time: 20 WallWalks 30 Synchro DB Box Step over @1x22,5/15 30m DB Overhead Walking Lunges 30 Synchro DB Box Step over 20m HSW

Masters 40+: For Time: 15m HSW 30 DB Box Step over @2x22,5/15 30m DB Overhead Walking Lunges 30 DB Box Step over 15m HSW  Masters 50+: For Time: 15 WallWalks 30 DB Box Step over @1x22,5/15 30m DB Walking Lunges 30 DB Box Step over 15m HSW 

Teens 15+: For Time: 15 WallWalks 30 DB Box Step over @1x15/10 30m DB Overhead Walking Lunges 30 DB Box Step over 15 Strict HSPUs Teens 12+: For Time: 15 WallWalks 30 DB Box Step over @1x10/5 30m DB Walking Lunges 30 DB Box Step over 15 Strict HSPUs

Scaled: For Time: 20 WallWalks 30 DB Box Step over @1x15/10 30m DB Walking Lunges 30 DB Box Step over 20 Strict Box HSPUs

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Ring Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Ring Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

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: 50 Cal Row (Split) * 40 DB Snatch 15/10kg (Split) 30 SYNCRO Box Jump Over 20 Horizontal Row (Split) 10 Wall Walk (Split) ** 20 Horizontal Row (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 15/10kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

For Time: 50 Cal Row (Split) * 40 DB Snatch 22,5kg (Split) 30 SYNCRO Box Jump Over 20 Pull-ups (Split) 10 Wall Walk (Split) ** 20 Pull-ups (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 22,5kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

For Time: 30 Leg Raises 15 Half Wall Walks 30 Leg Raises 30 Pull Up´s 30 Leg Raises 15 Half Wall Walks 30 Leg Raises

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

FOR TIME (TC: 15’) 120 heavy single unders 30 Wall balls shots 9/6kg 20 toes-to-bar 16 deadlift 70/45kg 8 wall walk 16 deadlift 70/45kg 20 toes-to-bar 30 Wall balls shots 9/6kg 120 heavy single unders

VISUAL IMPAIRMENT FOR TIME (TC: 16') 60 heavy single unders 40 medball cluster 20 toes-to-bar 16 alternating db snatch  8 wall walk 16 alternating db snatch 20 toes-to-bar 40 medball cluster 60 heavy single unders Check all divisions and standards at https://wodcelona.com/eventos  

YGIG Round 1 + 2 • 15 Deadlift 50/35kg • 12 wall balls 6/3kg • 9 TTT Round 3 + 4 • 15 Deadlift • 12 wall balls • 9 jumping pull ups Round 5 + 6 • 15 Deadlift • 12 wall balls • 9 Wall Walk Scaled Version

Wod 3: Skills/PointChaser. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 t2b. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 15 Wallwalks. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 C2b pullups (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 Hspu (Pointchaser/forskellige valgmuligheder) 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 BarMU (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 meter HSW (Pointchaser/forskellige valgmuligheder).

Wod 3: Skills/PointChaser. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 t2b. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 15 Wallwalks. 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 C2b pullups (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 Hspu (Pointchaser/forskellige valgmuligheder) 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 BarMU (Pointchaser/forskellige valgmuligheder). 15 Synkrone (M/F) Farbar Dødløft 80/60 kg. 30 meter HSW (Pointchaser/forskellige valgmuligheder).

For Time - 18 Minuten Time Cap 21 Deadlifts @100kg 12 Wall Walks 15 Deadlifts @100kg 9 Wall Walks 9 Deadlifts @100kg 6 Wall Walks erhöhe nun das Gewicht auf 140kg und setze fort mit 21 Deadlifts @140kg 21 Handstand Push-Ups 15 Deadlifts @140kg 15 Handstand Push-Ups 9 Deadlifts @140kg 9 Handstand Push-Ups Dein Score sind die absolvierten Reps innerhalb der Timecap oder die benötigte Zeit für alle Wiederholungen inklusive der Tie-Break-Zeit der zuletzt vollständig absolvierten Deadlifts.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 80 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 70 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 80/55 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.

7min Timecap For time 20 Wall Walk 300 Double Unders E.M.O.M. 3 Hang Power Clean 70/40 kg Athlete A: Do the Hang Power Cleans and share the rest.  Athlete B: Share the rest only. No Squat Cleans permitted. Team starts with 3 Hang Power Cleans and then go to complete the total reps of the wod. Every minute on the minute do 3 Hang Power Cleans  till the reps are completed.