WOD Explorer

AMRAP A (9 min): 10 Synchron BB Overhead Lunges  (50/ 35 kg) 20 alternating sinlge DB Snatches (22,5/15 kg)  - into - 2 min Rest  - into - AMRAP B (9 min): 10 Synchron DL (75/ 50 kg) 20 Back Squat (75/ 50 kg) 

For kg: 50 Cal Echo Bike - into - Max reps of front Squats   (Choose your own weight / Both team partners must use the same weight)

For kg: 50 Cal Echo Bike - into - Max reps of hang Squat Cleans  (Choose your own weight / Both team partners must use the same weight)

For kg: 50 Cal Echo Bike  - into - Max reps of hang Squat Snatches   (Choose your own weight / Both team partners must use the same weight)

With a Running clock 0:00 - 3:00 (score 1) - AMRAP MAX CAL ROW & MAX WALL BALLS (9KGs) 3:00 - 12:00 (SCORE 2) - FOR TIME 30 PULL UPS 30 SNATCH (30/40) 20 C2B 20 SNATCH (35/50) 10 BAR MUSCLE UP 10 SNATCH (40/60)

10 ROUNDS of 90 SECS  (Alternate ATHLETE) WITHIN 90 SECS: 8 BOX JUMP OVER (24'’/20") 8 HANG CLEAN JERK (50/35) Max Lateral burpees over the bar  MINIMUM REQUIREMENT: ATHLETES must complete box jumP over and barbell movements in every round

For Cal & Reps – 7 minutes on / 1 minute off 1. Row for Calories 2. 8 Burpee Box Get Over 100 cm + 6 Sandbag Shuttle Runs 20 kg 3. Ski for Calories

For Weight 3RM Back Squat 1RM Weighted Pull-Up Time Cap – 8 minutes 2 minutes rest between Strength and Bodyweight & Skill

80 Single Unders 12 Box Step-Over 60/50 cm 20 Pull-Ups 80 Double Unders 12 Box Step-Over 60/50 cm 20 Chest to Bar 40 Single Under Crossover 12 Box Step-Over 60/50 cm 10 Bar Muscle-Ups 40 Unbroken DU 12 Box Step-Over 60/50 cm 10 Pull Overs Remaining Time - Handstand Walk Time Cap - 11 minutes

60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Pull-Ups 60 DU or 120 SU 12 Box Step-Over 60/50 cm 12 Toes to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Chest to Bar 60 DU or 120 SU 12 Box Step-Over 60/50 cm 5 Pull Overs Remaining Time - Handstand Push-Ups Time Cap - 11 minutes

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 20 DB Ground to Overhead 2 x 22.5/15 kg 15 Bar Facing Burpees 10 Ground to Overhead 60/40 kg Time Cap – 4 minutes

For Time 20 DB Ground to Overhead 2 x 15/10 kg 15 Bar Facing Burpees 10 Ground to Overhead 50/35 kg Time Cap – 4 minutes

AMRAP 20' 400 meters row 300 meters skierg 20 box jump over 60/50cm

For max weight (TC: 10') 1 snatch  1 hang snatch The result is the sum of the 3 best lifts.

For time 8' 14 bar muscle-ups 10 sandbag burpee over trunk 68/45kg 7 bar muscle-ups 5 sandbag burpee over trunk 68/45kg

FOR TIME (TC: 8’) 12 synchro bar muscle-ups (sync 2) 12 sandbag over the trunk 68/45kg (split as needed) 12 burpees over the worm (sync 3) 5 synchro muscle-ups (sync 2) 5 sandbag over the trunk 68/45kg (split as needed) 5 burpees over the worm (sync 3) Change athletes as needed. In the sandbag over the trunk, changes are only possible at even repetitions. 

For time (TC: 14') Buy in: 40 strict HSPU (split as needed) Then 3 rounds: 30 toes-to-bar (sync 2) 30/20 worm squats (sync 3) Change athletes as needed.

For time ( TC: 10')  3 rounds 20 bar facing burpees 20 power snatch 40/30kg * Workout modified due to weather conditions

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.

AMRAP 18' 70/55 cal assault bike (each) 70/55 cal row (each) Max cal ski erg (team total) Athlete A starts on the Bike, then moves to the Row, then to SkiErg (max cals). As soon as the Bike is free, Athlete B starts (same sequence), then Athlete C.  Once an athlete finishes Row, they join the SkiErg. All 3 accumulate max SkiErg cals until 18:00, taking turns.

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

AMRAP 10' 8/6 meters worm lunge (sync 3)  16/12 worm shoulder to shoulder (sync 3)  8/6 meters worm lunge (sync 3) 8 meters handstand walk (1)  40 heavy double unders (1) 8 meters handstand walk (1) The athlete that begins the handstand walk each round, must finish the round.

IE6 At 0:00 - AMRAP 7’ 1 legless rope climb 12 meters handstand walk - rest 2' -  IE7 At 09:00 - FOR MAX WEIGHT (TC: 7') 1 RM CLEAN & JERK

3 Rounds For Time (TC: 9’) 6 rope climbs (split as needed)  15 hang clean and jerk (sync 3) Barbell: 60/40kg Dumbbells: 22,5/15kg Kettlebells: 24/16kg

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