Bibliothèque WODs

25.1 Two to Tango INTERMEDIATE Description: Each team will complete a circuit consisting of five stations, where one partner works while the other rests. Stations include: 3 min...

25.2 B-Dub INTERMEDIATE For Time 1 works 1 rests 40 Double DB S2OH 50's/35's 30 WB 20/14 20 Burpee Box Jump Overs 24 in 40 DB Snatch 50/35 Single DB 30 Cal Row 20 Burpee Box Jum...

25.3 The Gahanna Games Obstacle Course INTERMEDIATE Format: Team Race Description: Teams will navigate an obstacle course that includes various challenges, requiring cooperation...

Bike 2 Row 2 Run 2

Bike 2 miles Row 2 miles Run 2 miles

Running Clock 11:00 - 13:00 AMRAP 2 MINUTES MAX EFFORT HANDSTAND PUSHUPS PARTNERS CAN SWITCH WHENEVER *SCALED: HAND-RELEASE PUSHUPS

DT Portion of the Workout

4 Rounds For Time: 100m Sprint Uphill with 44/22lbs Sandbag 15/12 cal SkiErg 100m Sprint Downhill with 44/22lbs Sandbag *Scaled athletes will perform 12/9 cals At "3...2...1... ...

2 Rounds of: -15 Lateral Burpees Over Bar -10 Deadlift then 2 Rounds of: -50 Double Unders OR 150 Singles (D4 ONLY) -10 Hang Power Cleans then 2 Rounds of: -15 Lateral Burpees O...

SC : TIME CAP 10' : 10 Power clean (50/35) 10 Front squat 10 STOH 14 Devil press 10 Power clean 10 Front squat 10 STOH 18 Devil press 10 Power clean 10 Front squat 10 STOH 22 De...

WOD 2 (A)- CAP 5 minutes Inter 75 Thrusters (95/65) * once the bar is lifted off the floor, it cant be dropped. 20 HRP penalty for every drop. Scale 75 Thrusters (65/45) * once ...

🧗‍♂️ Workout 3: Bar Fight For Time: 15 Handstand Push-Ups 20 Deadlifts @ 175/255 lbs 10 Bar Muscle-Ups 15 Handstand Push-Ups 20 Deadlifts @ 175/255 lbs 20 Chest-to-Bar Pull-Ups...

WOD 3

4 Minutes (Each) to Build to a Heavy: 1 Clean 1 Jerk 1 Front Squat 1 Jerk - Rest 1 minute, then into Event 4 - *Any variation of clean and any variation of jerk. *Barbell can st...

4 minutes to Build to a Heavy: 1 Clean 1 Jerk 1 Front Squat 1 Jerk *Any variation of clean and any variation of jerk. - Rest 1 minute, then into Event 4 - The event starts with ...

AMRAP 7 7 DB Hang Squat Cleans 7 Box Jump Overs RX - Men 45lbs, 24", Women 30lbs, 20" Open - Men - 30lbs, 24", Women - 20lbs, 20"

Event 3

WOD 2 (A)- CAP 5 minutes Inter 75 Thrusters (95/65) * once the bar is lifted off the floor, it cant be dropped. 20 HRP penalty for every drop. Scale 75 Thrusters (65/45) * once ...

Masters & Scaled Teams For time 50 Shoulder to Overheads 300’ Relay Sprint 25 Shoulder to Overheads 300’ Relay Sprint Masters - 120/80# Scaled - 100/70# *Partners share S2OH rep...

Amrap 3 Minutes: Max Calorie Run -Rest 1 minute, then into Event 4- The event starts with the athlete standing behind their runner. At the call of “3,2,1 Go!” athletes will begi...

Amrap 3 minute: Max Calorie Run -Rest 1 minute, then into Event 4- The event starts with the athlete standing behind their runner. At the call of “3,2,1 Go!” athletes will begin...

Workout 3 (13min CAP) For time 20 Ring muscle ups 60 Deadlifts (1st weight) 30 Bar muscle ups 40 Deadlifts (2nd weight) 36m Handstand walk (6m in 2 consecutive 3m sections 6la

Overview: Before this final workout begins, we will change heat order based on current ranking. The final heat of each division will be a championship heat. Last year our top tw...

2:30 on/ 2:30 off 7/5 Bar Muscle Ups (12 C2B) (15 Jumping Pullups/Ring Rows) 15/12 Cal Row Max Thrusters in remaining time (@27.5/17.5 @22.5/15 @17.5/12.5)

3 Advent A AMRAP 12 12 syncro DB snatch 12 syncro DB step over 1X22,5/15 rest 2 min 3 Advent B 1 RM snatch anyhow total TC 8 min Runing clock sættes til 22 min. HUSK synligt ur ...