Bibliothèque WODs

Max Weight Pairs (M/F - M/F) Max 6 Minutes for each Pair Pair 1: 3 Rep Max Clean (Anyhow) Pair 2: 3 Rep Max Overhead Squat

( a réalisé durant la journée de compétition, présentation du binôme de 9h à 17h) Max Hang DB Snatch alt unbroken ( RX : 30/22,5 Inter : 20/15 scaled : 15 / 10 ) Règle : Pas plu...

3 Rounds - 2:15 Each Round - 1:00 Rest Between Rounds 15/10 Calories on Echo Bike Max Rep Pistols (Score is lowest rep round) Scaled = Air Squats 3:00 Rest then Part 2

3 Rounds 15 Dumbell Thrusters RX (#50/#35), Masters (#40/#30), Scaled (#35/#20) Odd Object Carry (Score is time) Object and carry distance will be announced on the day of compet...

Part A Accumulate as many points as possible in 6 minutes Deadlift = 1 Point Clean = 2 Points Snatch = 3 Points Intermediate: ♂ 125# Barbell ♀ 85# Barbell Scaled: ♂ 75# Barbell ...

Workout 1, Part B Max Clean Each partner will achieve a Max Clean in 5 minutes

20min Time Cap für - 400m RUN Athlet A - 400m RUN Athlet B - 12x Wall Walk (Scale: Shorter distance) rest of time amrap - 15x Pull Up / 30x Ring Row - 21x DEadlift - 28x Wall Ba...

Rulebook + Scorecard RX ADVANCED REGULAR Adults + Teens 16-17 23.5 FOR TIME 15-12-9 reps of thrusters C2B pull ups (50 kg ♂, 35 kg ♀) In remaining time do: 23.6 AMRAP 6 power cl...

AMRAP 15’ 10/8 cal echo bike 6 shuttle runs (synchro) 50 double unders Le wod s’effectue en relais à la fin de chaque round, excepté pour les shuttle runs qui sont à faire ensem...

Team of 2 3 x AMRAP 3 min + 1min rest 30 DU 30 HSPU 30 deadlifts synchro (60/40) Team of 3 3 x AMRAP 3 min + 1min rest 30 DU 30 HSPU 30 deadlifts synchro @2 (60/40) Each set : o...

Team of 3 3 x AMRAP 3 min + 1min rest 30 DU 30 HSPU 30 deadlifts synchro @2 (60/40) Each set : one partner for max cal row 2 scores

Find a Heavy complex

For time: 3 rounds 25 Burpees over the rower 25 KB Deadlifts 2x 70/55# 25 HSPU 25 cal row

For time: 3 rounds 25 Burpees over the bar 25 KB Deadlifts 2x 55/35# 25 Hand Release Pushups 25 cal row

For time: 21-15-9 Burpees over paralette pullups (21) - CTB (15) - BMU (9) RX KB high pull (21) - pullups (15) - CTB (9)

Ascending ladders of 'I go, you go' 1-15 Air squats 1-12 Body length broad jumps 1-9 Atomic sit ups

Relay Style For Time: 10 Min Time Cap Handstand Walk Stairs + Ramp Over 2 Worms Zig Zag Cones 5 Triple Touch on Rig P1: Goes Down P2: Goes Back P3: Goes Down P4: Goes Back

Pro Division For Time: 5 Min Time Cap Handstand Walk Stairs & Ramp Over 2 Worms Zig Zag Cones 5 Triple Touch on Rig Zig Zag Cones Over 2 Worms Handstand Walk Ramp & Stairs RX Di...

12 Minute Time CAP TOTAL for Part A and Part B Part A) 3 Rounds for time of: Row 20/15 Calories 20 Box Jump Overs @ 24/20” 15 Dual Dumbbell Front Squats @ 50/35lb >THEN IN REMAI...

"Inhale Air, Exhale Power" AMRAP 18 A) 2 rounds 1 partial wall walk 30 singel unders 3 devil clean to oh, 1x 17.5/12.5kg B) max cal row Person A does two rounds, meanwhile Perso...

"Inhale Air, Exhale Power" AMRAP 18 A) 2 rounds 1 wall walk 20 du 3 devil clean to oh, 2x 22.5/15kg B) max cal row Person A does two rounds, meanwhile Person B rows max cals. Sw...

3min AMRAP Clean Ladder (M/F) (RX, Int., S) 1-(185/105, 135/95, 75/55) 2-(205/125, 155/105, 95/65) 3-(225/145, 185/115, 115/75) 4-(255/165, 205/125, 135/85) 5-(275/175, 225/145,...

THE WORKOUT RX 11 MIN CAP BUY IN: 50/40 Cal Row 50/40 Cal Bike Athletes to share the work as they like FOLLOWED BY: 6 Synchro Rounds: 12 DB Deadlift @ 2x 22.5/15 KG 9 DB Hang Cl...

Lower Above Knee: 7-8-9-10 Hang Power Clean (50/35) 15 m sled pull * 35 SingleUnder after each round Por favor, revisa el document enviado a lxs atletas para comprobar las adapt...

6 MIN TO FIND YOUR 1 RM IN THE FOLLOWING COMPLEX: 2 DEADLIFTS 2 HANG CLEANS (SQUAT OR POWER) 2 FRONT SQUATS