Bibliothèque WODs

4 Rounds 3 Rope Climbs to 12' 6 Sandbag Cleans (100# / 50#)

For time - 5 Minute Time Cap 40 OHS (20 each) - switch every 10 (Women) 80’ DB lunge - switch every 40’ (Women) 80' DB lunge - switch every 40' (Men) 40 OHS (20 each) - switch e...

4 Rounds Rope Climbs Sandbag Cleans HS Walk (For age groups 35-39, 40-44, 45-49, 50-54, 55-59) Age Group Rope Climb Sand Bag HS Walk 35-39 4/4 6/6 (150/100) 40'/40' 40-44 4/4 6/...

3 ROUNDS FOR TIME: 30 WALL BALLS 10 BAR MUSCLE UPS ♂ 9kg/ 10ft ♀ 6kg/ 9ft TIME CAP 7 MINUTES

24.2 16 min AMRAP 20/16 cal row 8 toes to bar 20 DB shoulder to OH (single arm) DB - 50/35# - single arm FULL AGE GROUP SCALING CAN BE FOUND IN THE PROVIDED SCORECARD. Further d...

SCALED INDIVIDUALS AMRAP 6 15 Dumbbell GTOH @ 2x15/10kg 15 Barbell Clean + Jerks @ 45/30kg In Remaining Time - Max reps Barbell Clean + Jerk @ 60/40kg Full movement standards, v...

MIDDLE GROUND INDIVIDUALS AMRAP 6 15 Clean + Jerks @ 45/30kg 15 Clean + Jerks @ 60/45kg In Remaining Time - Max reps Clean + Jerk @ 80/60kg Middle Ground Masters 45+ AMRAP 6 15 ...

Rx / Elite Individuals AMRAP 6 15 Clean + Jerks @ 60/42.5kg 15 Clean + Jerks @ 85/55kg In Remaining Time - Max reps Clean + Jerk @ 100/65kg RX Masters 45+ AMRAP 6 15 Clean + Jer...

Fitness Teams Workout to be completed as an individual: AMRAP 6 15 Dumbbell GTOH @ 2x15/10kg 15 Barbell Clean + Jerks @ 45/30kg In Remaining Time - Max reps Barbell Clean + Jerk...

Throwdown Teams Workout to be completed as an individual: AMRAP 6 15 Clean + Jerks @ 45/30kg 15 Clean + Jerks @ 60/45kg In Remaining Time - Max reps Clean + Jerk @ 80/60kg For f...

Compete Teams Workout to be completed as an individual: AMRAP 6 15 Clean + Jerks @ 60/42.5kg 15 Clean + Jerks @ 85/55kg In Remaining Time - Max reps Clean + Jerk @ 100/65kg For ...

Infront Of A Clock Set For 17 Minutes: Between 00:00 - 10:00 Complete As Many Rounds And Reps As Possible Of: 8 Clean & Jerks - 60/40kg 16 Toes-To-Bar 48 Double-Unders Split The...

Between 10:00 - 17:00 Find A 1 Rep Max Of The Following Complex 1 Clean 1 Hang Clean 1 Jerk

8 min AMRAP Max Distance Swim (m) FLOW: Athletes will start on the start mat. At “GO” athletes will enter the pool any way they want Athletes will swim, using any style for 8 mi...

FOR TIME 10 Clean (40kg/25kg) 12 Box jump over (60cm/50cm) 8 Clean (50kg/30kg) 14 Box jump over (60cm/50cm) 6 Clean (60kg/35kg) 16 Box jump over (60cm/50cm) 4 Clean (65kg/40kg) ...

FOR TIME 10 Clean (50kg/35kg) 12 Box jump over (60cm/50cm) 8 Clean (60kg/40kg) 14 Box jump over (60cm/50cm) 6 Clean (70kg/45kg) 16 Box jump over (60cm/50cm) 4 Clean (80kg/50kg) ...

FOR TIME 10 Clean (60kg/45kg) 12 Box jump over (60cm/50cm) 8 Clean (70kg/50kg) 14 Box jump over (60cm/50cm) 6 Clean (80kg/55kg) 16 Box jump over (60cm/50cm) 4 Clean (90kg/60kg) ...

24.2 HEAVY PART A: D.T. Set a timer for both parts of 24.2 to 15 minutes. From 0:00-8:00 minutes complete as fast as possible: D.T.: 5 Rounds for time (TC: 8') 12 Deadlifts 9 Ha...

For Time TC: 15 min. A) 500m Row 25 C2B 10 DL (120/80) 500m Row 20 HSPU 10 DL (120/80) 500m Row 15 Barmuscleups 10 DL (120/80) directly Into TC: 3 min. B) 300 Double Under every...

0:00-7:00 Amrap 4 Snatch 60/40 7 Handstand Push Up 28 DU

“Game Plan” Start a running clock and complete: Part A: Every 3 minutes for a total of 4 intervals (12 minutes total): 20 Dumbbell Box Step-Overs (1 DB) 5 Wall Walks Part B: In ...

For Time 15 Front Squats (135/95#) 15 Shoulder 2 Overhead 15 Bike Calories 12 Front Squats (185/125#) 12 Shoulder 2 Overhead 12 Bike Calories (Tie Break) 9 Front Squats (205/145...

1' MAX KG CLEAN & JERK Descripción El atleta elegirá un peso y realizará el máximo numero posible de repeticiones con el peso elegido durante ese minuto. El resultado final será...

24.2 B HEAVY PART B: There is only one timer for Part A & B! After completing Part A, start Part B as the timer reaches the 10:00 minute mark. At the 10:00 Minute Mark: Find you...

For Time TC: 15 min. A) 500m Row 25 C2B 10 DL (120/80) 500m Row 20 HSPU 10 DL (120/80) 500m Row 15 Barmuscleups 10 DL (120/80) directly Into TC: 3 min. B) 300 Double Under