Bibliothèque WODs

50 Calorie Row 5 Rope Climbs 50 Wallballs 20/14 25 Pullups 50 Pistols 15 Muscle Ups

5RFT: 9 Worm DL 6 Worm Hang Clean 3 Worm S2O - Cap: 9 mins - The worm and athletes feet cannot touch the lines on the ground that outline their lane. - DL: show full extension o...

4 Min AMRAP - Over Unders 16/12 Calories on the Rower - Follow the leader (each athlete) Max Over unders in Time remaining - Interchange athletes at anytime Straight into 4 Minu...

12 Meter Shuttle runs x 20 times = 240 meters in total Fastest is better Right into 3B

3A: 4 MIN AMRAP Alternating full rounds 12 deadlifts 9 hang clean 6 s2oh 1 min rest 3B: 8 min establish 1RM clean. 3A Weights: RX: 115/85 Intermediate: 95/75 Scaled: 75/55. At t...

BEGINNERS Rest 1 min, then: Part B 5 Rounds/For time! Time cap - 6 min: 25 rep - Reverse SU 7 rep - Band Assisted Pull Ups/Pull Ups INTERMEDIATE Rest 1 min, then: Part B 5 Round...

4 Rounds For Time: 21 Deadlifts 15 T2B 9 Synch Deadlifts

In the remaining time after 3A (TC 11 min): Max handstand walk (3m sections)

In the remaining time after 3A (TC 11 min): Max handstand walk

In the remaining time after 3A (TC 11 min): Max single arm devil's press (22,5/16)

Max Output In 3mins move as much total load as possible on clean and jerk

At the 10 min from 3A, complete AMRAP 2 of: Burpee over Worm and Cal Ski - Athletes switch movements at the 1 min mark (no transition time allotted). - Burpee over worm: must ha...

AMRAP 8 20 BURPEES OVER TO OVER THE DB 20 DB SNATCH (SYNC) 50 DU RX : 50/35 MASTER : 45/30 SCALED : 35/25 75 SU

AMRAP 5 40 Burpees broad jump then, Max cal bike

EVENT 3B 'DUAL EXHAUST' FOR TIME: 25 SYNC THRUSTERS 35/25KG 50 SYNC WALL BALLS 20/14LB TO 9FT ( CEMENT AREA IN BETWEEN NAVY AND YELLOW LINE) MOVEMENT STANDARDS SYNC THRUSTER - T...

As many reps as possible in 5 minutes of: 20 Lateral Double Unders 10 Handstand Pushups

At the 10 min from 3A, complete AMRAP 2 of: Burpee over Worm and Cal Ski - Athletes switch movements at the 1 min mark (no transition time allotted). - Burpee over worm: must ha...

Once you complete 3A, will you move straight into 3B 1 Minute - Each Athlete Max Load shifted in a FRONT SQUAT Load x reps e.g: 40kgs x 10 reps = 400kgs The bar will start from ...

3B CHIPPER workout starts right after workout 3A but they are both scored seperatly workout is: 80 Burpees 60 Weighted Situps 40 Box jump over 20 Sync. Burpees All movments to b...

3B: 8 min establish 1RM clean. At the call of 3-2-1-go, athlete 1 will approach the barbell and complete the 12 deadlifts, 9 hand cleans, and 6 shoulder to overheads, once finis...

Max Output In 3mins move as much total load as possible on thrusters

For Time: Row 3,000m No Time Cap

For Time: Row 3,000 meters No Time Cap

3 Rounds For Time: Row Bike Burpee Box Jump Overs *400m Run Togther

For Time: 30-20-10 DB Snatches (50/35)(35/20) 11 Shuttle Runs 30-20-10 Pullups/Chest To Bar/Bar Mus (Ring Rows/Knee Raises/Pullups) 11 Shuttle Runs