Bibliothèque WODs

FOR TIME: 2000M ROW *KICKER: THRUSTERS T.C. 15MIN *KICKER EMOM: THRUSTER On first minute mark you perform 1x Thruster, on every next minute mark you perform 1x more. You continu...

Division 1: - 5 Rounds for Time - 10 Alternating Arm Synchronized DB Snatches (30/20#) 20 Partner Situps with Wallball (14#) [7 Minute Cap] Division 2: - 5 Rounds for Time - 10 ...

Barbell Complex - 1 Deadlift - 1 Hang Power Clean - 1 Front Squat - 1 Push Press - 1 Back Squat - Reset bar to floor Note: Max rounds of the full complex completed in 7 min betw...

Override Off The Tracks Workout 2a/2b: “Ironworks” RX On a 14min Clock Both partners complete in a relay style: 3-2-1 Rope Climbs 12-9-6 OH Squats (135/95) *In the remaining tim...

Override Off The Tracks Workout 2a/2b: “Ironworks” RX On a 14min Clock Both partners complete in a relay style: 3-2-1 Rope Climbs 12-9-6 OH Squats (135/95) *In the remaining tim...

Partner Bear Complex Ladder: The Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Station 1: 75 / 55 Station 2: 95 / 65 Station 3: 115 / 75 Station 4:...

Partner Bear Complex Ladder: The Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Station 1: 115 / 85 Station 2: 135 / 95 Station 3: 155 / 105 Station...

Partner Bear Complex Ladder: The Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Station 1: 75 / 55 Station 2: 95 / 65 Station 3: 115 / 75 Station 4:...

For Time Cap: 9 minutes 21 - 15 - 9 Chest to Bar Pull Ups 9 - 15 - 21 Thrusters 115/75 At the start of the event, athletes will be begin at the start line. At 3-2-1-GO, Athletes...

For Time Cap: 9 minutes 21 - 15 - 9 Pull Ups 9 - 15 - 21 Thrusters 95/65 At the start of the event, athletes will be begin at the start line. At 3-2-1-GO, Athletes will proceed ...

for time 21-15-9 C2b Pull ups 12-9-6 C&J *f35+/ f40+ do normal pull ups weights: M16+/M35+: 80kg F16+/ M40+: 55kg F35+/F40+/M45+:40kg

Minute 10:00 - 20:00 For Time: 8-Minute Cap 2 Rounds 40’ DBL DB Farmer's Carry Walking Lunge (5' = 1 rep) 4 Wall Walks -Directly Into- 2 Rounds 40’ DBL DB Front Rack Walking Lun...

Minute 10:00 - 20:00 For Time: 8-Minute Cap 2 Rounds 40’ DBL DB Farmer's Carry Walking Lunge (5' = 1 rep) 4 Wall Walks -Directly Into- 2 Rounds 40’ DBL DB Front Rack Walking Lun...

Minute 10:00 - 20:00 For Time: 8-Minute Cap 2 Rounds 40’ DBL DB Farmer's Carry Walking Lunge (5' = 1 rep) 4 Wall Walks -Directly Into- 2 Rounds 40’ DBL DB Front Rack Walking Lun...

Minute 10:00 - 20:00 For Time: 8-Minute Cap 2 Rounds 40’ DBL DB Faremer's Carry Walking Lunge (5' = 1 rep) 4 Wall Walks -Directly Into- 2 Rounds 40’ DBL DB Front Rack Walking Lu...

Minute 20:00 - 30:00 Squat Total - For Total Load From The Rack: Overhead Squat Max Front Squat Max *Back Squat Max Using 1 Barbell, establish a max effort for all 3 lifts. Athl...

Minute 20:00 - 30:00 Squat Total - For Total Load From The Rack: Overhead Squat Max Front Squat Max *Back Squat Max Using 1 Barbell, establish a max effort for all 3 lifts. Athl...

For Max Reps 0-4:00 - Max Cals AB *Partner holds FR (E=165/115) (RX=135/95) (S=95/65) *Rest 60s* 5-8:00 - Max Back Rack Lunges (E=165/115) (RX=135/95) (S=95/65) *Partner hangs f...

For Time 30-44: Elite & RX 4/3 legless rope climbs / 4/3 rope climbs 12 thrusters (175/115) / 12 thrusters (155/105) 3/2 legless rope climbs / 3/2 rope climbs 9 Thrusters (175/1...

" The snake will always bite back" Summer Slam "Jake the Snake" floater event powered by Lycan Fitness Time Cap: 6 minutes 30 Worm Thrusters 20 Synchro Worm Burpees 10 Clean & J...

"Jaws" Heavy Ladder: 1)155/105 2)185/125 3)225/145 4)275/175 5)315/205 *Athletes choose the movement they want to perform* Deadlift-1 point Clean-2 points Thrusters-3 points Sna...

Athlete 1: Athlete 2: Athlete 3: Athlete 4: REMEMBER: jump rope prior to athlete's switching “Jeffrey Stark” - NYFD Score: Total Weight 10 minute cap Each athlete completes a 3 ...

INDIVIDUAL 1200m Bike 15 Log Facing Burpees 60 (M) - 50 (F) Overhead Log Lunges 15 Log Facing Burpees 100 (M) - 80 (F) Log Strict Press 15 Log Facing Burpees 1200m Bike CAP 12:0...

AMRAP 12' (YGIG) - 10/7 Cal Echo - 6 Tactical Burpees (20/30kg) - 1 Rope Climb (No jump for men)

Part 1 of 3-Score Workout On A 30-Minute Running Clock For Time: 8-Minute Cap 20 Devil’s Press - 50's / 35's 200 DU’s 20 Devil’s Press Score - Time or Completed Reps Rest Until ...