Bibliothèque WODs

For Time (All Divisions) 40yd Sandbag Dash Male: 100# Female: 75# Time Cap: 1:00

For time with a 6 minute time cap: 4 Rounds 4 Deadlifts 8 Double Dumbbell Hang Clean & Jerk 4 Deadlifts 4 Double Dumbbell Hang Clean & Jerk 4 Deadlifts Athletes must switch who ...

45+ Event 3 9 Min Cap 30 Front Squats (shared) 20 Syncro Knee Raise 10 Power Clean (Shared) 20 Front Squats (Shared) 20 Pull ups Syncro 10 Power Clean (shared) 10 Front Squats (...

Athlete 1 5 min cap 20 Clean and jerk 40/25kg 10 Clean and jerk 50/35kg 5 Clean and Jerk 60/45kg AMRAP Clean and Jerk 70 /55kg 1 min rest (change bar and plates) Athlete 2 %min ...

45+ Event 2 11 Min AMRAP 30 cals assault bike (shared) 30 Syncro single arm dumbell thrusters 30 heavy rope single unders (shared) 50ft DB overhead walking lunge (shared ) DB we...

45+ Event 4 9 Min amrap 20 Cal Row (shared) 15 Worm Clean & Jerk 20 Box Jump Over (shared) 20 Cal row (shared) 15 Worm Squats 15 Burpee Box Jump ( shared) 20 cal row (shared) 15...

WOD - 6 Min Timecap 1 lap KB farmers carry 24(M) /16 (F) Kg 1 Rope climb 1 KB farmers carry lap 24(M) /16 (F) Kg 1 length Handstand walk 1 Lane Length Heavy SB carry 50(M) / 30(...

20.2 "450 Reps" 3 rounds of 50 jumping lunges 50 sit-ups 50 mountain climbers Score is the time of the Workout

Scaled A. AMRAP3 Max reps makker wallball - D/D @6 kg - H/H @9 kg - D/H @6 kg TC: 3 min Intermediate A. AMRAP3 Max reps makker wallball - D/D @6 kg - H/H @12 kg - D/H @9 kg TC: ...

Scaled B. 50/40/35 cal echo bike (share anyhow) 30 synk KB hang to overhead @20/12 TC: 4 min Intermediate A. 50/40/35 cal echo bike (share anyhow) 30 synk KB hang snatch @24/16 ...

Scaled B. 6 runder YGIG 8/6 cal ski 4 baner (20 meter) sandbag carry @60/40 TC: 5 min Intermediate A. 6 runder YGIG 10/8 cal ski 3 sandbag to shoulder @60/40 TC: 5 min

4km Trail Run

4Km Trail Run

Event 7 - 4R 4 rounds 40sec max calorie Row 3:20 rest Score is Highest round + lowest round - divided by 2 (rounded down). Go for gold each and every round... Note - we are test...

FOR TIME 10’ 4 rounds 12 Kb Goblet squat synchro @24/16Kg 12 Pull-up 12 Lateral burpee over the line 2 rounds 9 Kb Goblet squat synchro @24/16Kg 9 Chest to bar 9 Lateral burpee ...

FOR TIME 10’ 4 rounds 12 Kb Goblet squat @24/16Kg 12 Pull-up 12 Lateral burpee over the line 2 rounds 9 Kb Goblet squat @24/16Kg 9 Chest to bar 9 Lateral burpee over the line <1...

4RM Front Squat desde Suelo

WOD 3 After the completion of WOD 2 (12 Min Cap), athletes will receive a 1 min transition into WOD 3. 6 minutes to establish: 4 Rep Max Thruster Score: Total weight lifted (Mal...

For max weight Format: 12 x 30´´ ON/30´´ OFF Athlet A: 1RM Snatch Athlet B: 2RM Clean & Jerk Athlet C: 3RM Thruster (from Floor) Athlet D: 4RM Clean Score Das höchste Gewicht je...

4TH & GOAL 10min AMRAP: P1 Ski for cals P2 does: 5 devil’s press 10 thrusters 15 front squats (1 DB) Rotate after completed round DB Weight: 30-49: 70/50 50+: 50/35

4TH & GOAL 10min AMRAP: P1 Ski for cals P2 does: 5 devil’s press 10 thrusters 15 front squats (1 DB) Rotate after completed round DB Weight: 30-49: 70/50 50+: 50/35

RX / Masters 35-44 For time: (CAP 10:00) 35 Synchro Toes to Bar 30 Synchro Back Rack Lunges 50/35kg 25 Synchro Chest to Bar Pull Ups 30 Synchro Front Rack Lunges 50/35kg 15 Sync...

AMRAP 4min 30x Glute Bridge 30x Sit Up max Burpee Box Step Ups (min 40cm hoch) Rest 1min AMRAP 4min 30x Glute Bridge 30x Sit Up max Burpee Box Step Ups (min 40cm hoch) Rest 1min...

Clean Ladder EMOM 8 Open/Masters 1) 50/35kg 2) 70/45kg 3) 80/55kg 4) 90/60kg 5) 100/65kg 6) 110/70kg 7) 120/75kg 8) 130/80kg Teens/Legends 1) 35/20kg 2) 45/25kg 3) 55/30kg 4) 60...

4a - Wallballs/RC

The Iron Clash Throwdown · 2020 · Female -Amateur Divison, Female Pro Division +4

4a - Wallballs/RC

Event 4a- AMRAP in 4 min 15 wallballs @ 30/20 2 rope climbs rest 1 min - move to event 4b Rx Divisions - Hybrid Rope Climbs Master's / Intermediate - RC to 15' Novice - RC to 10'