Bibliothèque WODs

WOD 4

WOD 4 - CAP 15 minutes Inter 4 Rounds 40 Devil Press (35/20) 40 DB box step over 24'/16 100 double under Scale 4 Rounds 40 Devil Press (20/15) 40 DB box step over 24'/16' 300 ju...

Split anyhow 2 rounds for time TC 5 min 21 T2B/Scaled hanging knee raises 42 DU 21 Thruster 35/25 Hvis de 2 runder nåes inden for TC går man videre til næste runde 2 rounds for ...

3 rounds each E90 sec - You go I go 12/9 Cal Echo 10 Burpee of Dumbbells Max Dumbell Shoulder to Overhead total time 9min Open Double DB 15kg/10kg Scaling available to single DB...

10 Min AMRAP Pair 1: 1600m Run (1200m) Pair 2: 600 Double Unders (500 lateral parallette jump overs) In remaining time complete 3(+3) GHD (5+5 wallball situps @ 20/14) 1(+1) Rop...

4 Horsemen AMRAP12: 4 Rounds 30x GTOH 10/5kg 30x Step Ups 20" ***SPLIT TIME*** 4 Rounds 20x Thrusters 10/5kg 40x Double Unders ***SPLIT TIME*** You may use any implement for the...

4 Leaf Clover 8min Clock COMPLEX: 1 Deadlift 1 Hang Power Clean or Hang Squat Clean 2 Jerks (Push, Split, or Squat accepted) **Must Complete all 4 movements to get weight for co...

AMRAP 2 x 4 9 Toes To Bar/Leg Raises 15 Wall Balls 9 Chest To Bar/ Ring Row 15 Wall Balls

AMRAP 2 x 4 Max Calorie Ski Erg

4 mins to establish 8 rep max front squat *Each partner will have a separate barbell in the rack to complete their 8 reps.

2 mins each partner 10pts- Bar or Ring Muscle Ups 5pts- Chest to bar pull ups 3pts- pull ups 1pt- ring rows Each partner will pick one movement and complete as many reps as poss...

The Versa-killer climb is a 4 minute max effort event, performed by every team in the competition. Each competitor from the two person team will perform the climber 2min each, o...

Event #6/7 4 Part Play Presented By: Compete Force For Time: P1 Max Cals on Raptor Bike while team completes: 15 Worm Clean and Jerks 200# 30 Synchro Toes to Bar (2 working, 1 r...

Event #6/7 4 Part Play Presented By: Compete Force For Time: P1 Max Cals on Raptor Bike while team completes: 15 Worm Clean and Jerks 200# 30 Synchro Toes to Bar (2 working, 1 r...

'4 Pronged Attack' For Time: 10,000m C2 Bike Rotate 1 Person Every Time the Group Completes: Round 1 - 20 Devils Press Round 2 - 20 Thruster Round 3 - 20 Hang Clean and Jerk @7....

'4 Pronged Attack' For Time: 10,000m C2 Bike Rotate 1 Person Every Time the Group Completes: Round 1 - 20 Devils Press Round 2 - 20 Thruster Round 3 - 20 Hang Clean and Jerk @7....

4 Rep Max Bench Press Workout Flow: 21-15-9-9-15-21 Dumbbell Front Squats Toes to Rings *Athletes Alternate Rounds RX & Masters 35+ 50/35 Scaled & Masters 45+ 35/25 *Scaled Ring...

Workout #5 4 rounds for time of: 100 plyo skier 50 shoulder tap 25 lunges in place

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RX: 4 x 4min Rounds 50 Double Unders 30 Toes-To-Bar 30/20 Calorie Row Max Synchro Dual DB Thrusters 22.5/15kg Intermediate: 4 x 4min Rounds 40 Double Unders 20 Toes-To-Bar 30/20...

4 Rounds for Time 10-minute time cap 20 Toes-Above-Hips 30 Wall Balls 15 Synchro Plate Hop Burpees One athlete will begin the toes-above-hips, switching with partner as desired....

4 Rounds for Time 10-minute time cap 20 Knees-Above-Hips from rings 30 Wall Balls 15 Synchro Plate Hop Burpees One athlete will begin the knees-above-hips, switching with partne...

4 days of min 10 min yoga/mobility per day. The 4 days do not have to be back to back. 2 points per team member.

2 min max reps Shoulder to Overhead (STOH) M/F, M/M, F/F 115/85 Masters & Teens 95/65 Immediately into 2 min max reps synchro bar facing burpees Each team will have 2 barbells, ...