Bibliothèque WODs

"END IT" - RX For Calories: (A) 10 Thrusters 40/25kg, 3 Burpees over wall, max cal ski in remainder of minute (B) 10 Thrusters 40/25kg, 3 Burpees over wall, max cal ski in remai...

“EARN THEIR HONOR” *Each athlete will complete only one of the workouts below. *Partition reps as desired Athlete 1: For Time: (10 min cap) 200 Double Unders 100/75 Hand-release...

Intervals x 4 Rounds Total 2:00 Min Work (2 Rounds Each) 20/15 Cal Echo Bike 15 Toes To Bar Max Reps Hang Cleans Score = Total Combined Hang Clean reps for 4x intervals RX/Co-Ed...

Intervals x 3 Rounds 2:00 Min Work, 1:00 Min rest 20/15 Cal Echo Bike 15 Toes To Bar Max Reps Hang Cleans Score Total Reps = RX B.B. Weight: 185/125 Intermediate B.B. Weight: 13...

AMRAP9 10 Sync. Clean & Jerks 70/47.5kg 20cal Echo Bike 20 Sync. Wall Balls 14/9kg 20cal Echo Bike

AMRAP9 10 Sync. Clean & Jerks 50/35kg 20cal Echo Bike 20 Sync. Wall Balls 9/6kg 20cal Echo Bike

40 Echo Bike Cals 40 Wallballs (20/14lbs) 30 Pull ups 30 Snatches (95/65lbs) 20 Wall Walks 20 Overhead Squats (95/65lbs) *Split reps however

Override Off The Tracks Workout 3: “End Of The Line” RX 8min AMRAP 50 Synchro Wall Balls (20/14) 50 Synchro TTB In Remaining Time Max Cals Bike (RX) *SCORE = Total Number of Rep...

For Time: 2000m Bike Erg 1000m Row Erg (50) Burpee + 25ft Shuttle Run 1000m Row Erg 2000m Bike Erg *22:00min Time Cap Score #1: Time to Complete 2000m Bike + 1000m Row Score #2:...

For Time: 2000m Bike Erg 1000m Row Erg (50) Burpee + 25ft Shuttle Run 1000m Row Erg 2000m Bike Erg *22:00min Time Cap Score #1: Time to Complete 2000m Bike + 1000m Row Score #2:...

For Time: Athlete 1: 3000m Bike Erg *(Co-Ed: Male) Athlete 2: 1500m Row Erg *(Co-Ed: Female) (50) Synchro Burpee + 25ft Shuttle Run Athlete 1: 1500m Row Erg *(Co-Ed: Male) Athle...

For Time: Athlete 1: 3000m Bike Erg *(Co-Ed: Male) Athlete 2: 1500m Row Erg *(Co-Ed: Female) (50) Synchro Burpee + 25ft Shuttle Run Athlete 1: 1500m Row Erg *(Co-Ed: Male) Athle...

For Time 200 Meter Sandbag run (50/35) 21 Sandbag Clean 21 Sandbag Box step overs (20") 200 Meter Sandbag run 15 Sandbag Clean 15 Sandbag Box step overs 200 Meter Sandbag run 9 ...

Finals Workout

Event 3: "ERKEENGLER V2." 2 Rounds: (Mikael + Gabriel) 19 Toes-to-bar 07 Rope Climbs 20m Dball Walking Lunge (2x10m) @60/40kg ---- directly into---- 1 Round: (Noah) 26 Bar Muscl...

Event 3: "ERKEENGLER V2." 2 Rounds: (Mikael + Gabriel) 19 Toes-to-bar 07 Rope Climbs 20m Dball Walking Lunge (2x10m) @60/40kg ---- directly into---- 1 Round: (Noah) 26 Bar Muscl...

18 AMRAP 10 Wall Balls 20/14 8 Toes-2-Bar 6 Power Cleans 135/95 4 Front Squats 135/95 *Partner 1 will complete a full round, Partner 2 will then complete a full round. Alternate...

18 AMRAP 10 Wall Balls 20/14 10 DB Snatches 35/20 10 DB Step-ups *Partner 1 will do full round, then partner 2 will do a round. Alternate rounds until the end of 18 minutes.

In a 10-minute window: Partner 1 and Partner 2 each build to a heavy complex: 1 Clean + 1 Front Squat + 1 Thruster *Clean can be power or full *Score is combined total weight*

"F...CK IT" - RX For Time: TC25 50m Sandbag Run Each 60/40kg (YGIG) 100m Sandbag Run Each 60/40kg (YGIG) 150m Sandbag Run Each 60/40kg (YGIG) 30 Wet Runs Shared (YGIG) 300m Farm...

"FARMER MOOD" (Salle ZETA) FOR TIME 11'

8 MINUTE EMOM FOR MAX WEIGHT In M/M & F/F 5 Bar Facing Burpees 3 Rep MAX Thursters

"FIELD PLAY" FOR TIME: TC26 KB Farmer Carry + 12 Synchro KB Swing 750m Run Together KB Front Rack Carry + 12 Synchro Double KB Hang Squat Cleans /Double KB FR Squats (M&Sca) 750...

"FIELD PLAY" FOR TIME: TC26 KB Farmer Carry + 12 Synchro KB Swing 750m Run Together KB Front Rack Carry + 12 Synchro Double KB Hang Squat Cleans /Double KB FR Squats (M&Sca) 750...

TOP 5 from each divison -Elimination workout- 3:30 on/ :90 rest 10/8 Cal Echo bike 8 Right arm/ 8 Left arm Single Kb thruster (35/24) 25 ft kb single arm Overhead walking lunge ...