Bibliothèque WODs

A. Teams Row for Max calories

Minor Neuro For Time: 30 snatch 50/35kg Then, max snatch 65/40 kg Por favor, revisa el document enviado a lxs atletas para comprobar las adaptaciones del resto de divisiones. Pl...

2 Rounds For Time: 16:00 CAP 50 Toes-To-Bar 50 Line Facing Burpees -directly into- 3 Rep Max Snatch *3 consecutive successful lifts at the same load Part A Score: Time or Reps C...

2 Rounds For Time: 16:00 CAP 40 Toes-To-Bar 40 Line Facing Burpees -directly into- 3 Rep Max Snatch *3 consecutive successful lifts at the same load Part A Score: Time or Reps C...

2 Rounds For Time: 16:00 CAP 50 Toes-To-Bar 50 Line Facing Burpees -directly into- 3 Rep Max Snatch *3 consecutive successful lifts at the same load Part A Score: Time or Reps C...

2 Rounds For Time: 16:00 CAP 40 Toes-To-Bar 40 Line Facing Burpees -directly into- 3 Rep Max Snatch *3 consecutive successful lifts at the same load Part A Score: Time or Reps C...

2 Rounds For Time: 16:00 CAP 30 Toes-To-Bar 30 Line Facing Burpees -directly into- 3 Rep Max Snatch *3 consecutive successful lifts at the same load Part A Score: Time or Reps C...

RX A: 6RFT 8 Bar Facing Burpees 4 Cleans anyhow (70/50kg) Score A = Time taken to complete. B: FOR LOAD 1 Clean (anyhow) 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overh...

RX AMRAP 2 • AMRAP 4 • AMRAP 6 40/30 Cal Row 40 Wall Balls (9/6kg) 20 Burpee Box Overs (24/20") DB Macho Man (22.5/15kg) Rest: 60 seconds Score = Total reps. SC AMRAP 2 • AMRAP ...

Event 1 - AAMON 3 Rounds for time - 12min Cap 300/250m Row (split however) 30-20-10 Synchro Thrusters DB/KB 30-20-10 Synchro Toes to bar RX/Masters 35-44 - MM 2 x 22.5kg DB and ...

AAR 2k Run

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

AAR 2k Run

2,000m Run Time Trial on Assault Air Runner Rx / Masters / Intermediate Divisions - 20/10# weight vest Novie - no weight vest

For Time: 46 Wallballs 46 Synchro Dumbbell Snatches 46 Chest to Bar 46 Synchro Dumbbell Snatches 46 Wallballs 10:00 time cap

Floater #2 2 Min Max Cal AB (two bikes on for each athlete) into 2 Min Max Tire Flips Scale Female- one athlete flips tire alone and can exchange who flips as needed. Scale Male...

AMRAP 15 20 Synchro Wall Balls 9/6 10 Synchro Toes To Bar 2/4/6/8....Clean And Jerk 70/50 20 Synchro Wall Balls 6/3 10 Toes To Bar 2/4/6/8... Clean And Jerk 50/35

8MIN CAP BUY IN: 1000M/800M ROW IN REMAINING TIME, ESTABLISH 1 REP MAX THRUSTER (FROM THE RACK)

Event 3 - (17min CAP) Same sex pairs FF-MM RX- 25 squat cleans 60/40 25 S2OH 60/40 25 thrusters 60/40 15 bar muscle ups THEN 15 bar muscle ups 25 thrusters 25 S2OH 25 Squat clea...

Event 3 - (17min CAP) Same sex pairs FF-MM RX- 25 squat cleans 60/40 25 S2OH 60/40 25 thrusters 60/40 15 bar muscle ups THEN 15 bar muscle ups 25 thrusters 25 S2OH 25 Squat clea...

18-44 Partner 1: 15 Bar Muscle Ups 30 Front Squat (115/80) 30 Lateral Burpees over the bar Partner 2: 30 Lateral Burpees over the bar 30 Front Squat (115/80) 15 Bar Muscle Ups 4...

ELITE: 30-44 20 Bar Muscle Ups 40/32 Bike Erg Calories 20 Sandbag Cleans (150/100) 45-49 15 Bar Muscle Ups 35/28 Bike Erg Calories 15 Sandbag Cleans (150/100) 50-54 12 Bar Muscl...

RX: 30-44 15 Bar Muscle Ups 30 Front Squat (115/80) 30 Lateral Burpees over the bar 45-49 12 Bar Muscle Ups 30 Front Squat (95/65) 30 Lateral Burpees over the bar 50-54 3 Bar Mu...

AMRAP 12 mins Partner 1. 25 Wall Balls 20 lbs/14 lbs 10 Strict HSPU Partner 2. 30 Wall Balls 20 lbs/14 lbs 20 Kipping HSPU

10 min cap 45 Partner Deadlift 465/365 45 Burpee over bar AMRAP Ball Over shoulder 150/80lbs

15 min cap 10 Rounds 2x50' Sandbag carry 150/80lbs 50ft HSW 1 Legless Rope Climb Alternating Rounds

Team Clean Ladder 20 min cap 16-12-10-8-6-4 Men: 225 lbs - 245 lbs - 265 lbs - 285 lbs - 305 lbs- 325 lbs Women: 145 lbs - 165 lbs - 180 lbs - 195 lbs -205 lbs -215 lbs Load you...

10 Mins Cap 8 Rounds - For Time 16-12-8-4 DB Squat Snatch 50 lbs /35 lbs must alternate each rep 2-4-6-8 Muscle up In remaining time: Heavy Grace 205/145 must perform 5 reps bef...