Bibliothèque WODs

FOR TIME (CAP 7') 5 LEGLESS ROPE CLIMB 5 ROPE CLIMB 30 CALORIES BIKE STAND UP 60 BOX JUMP OVER STANDARDS: ELITE = 5 LEGLESS ROPE CLIMB + 5 ROPE CLIMB

FOR TIME (CAP 8') 7 LEGLESS ROPE CLIMB (TO SHARE) 7 ROPE CLIMB (TO SHARE) 40 CALORIES BIKE STAND UP (TO SHARE) 90 BOX JUMP OVER (TO SHARE)

WORKOUT 1 PART A - ACID TRIP 3 ROUNDS - FOR TIME - INDIAN FILE 12/10 CAL BIKE 12/10 CAL SKI 12/10 CAL ROW 10 HANG CLEANS 45 / 30 5 BURPEE PULL UPS OR 8 BURPEE BAR TAPS.

ACID TRIP PART B - BUILD TO MAX ATHLETES HAVE 8 MINUTES TO BUILD TO MAX WEIGHT 3 ATHLETES WILL BUILD TO A MAX - 3RM THRUSTER 3 ATHLETES BUILD TO A MAX COMPLEX OF - 1 POWER CLEAN...

Note: This workout will be completed AFTER you have been split into BEGINNER & ADVANCED divisions ADVANCED (8min CAP) 21 Deadlifts (225/155) 30/20 Pullups 15 Deadlifts 20/15 C2B...

Much Acid Developed. 10min Cap

The Workout P1: 15 Snatch @ 80/55 KG P2: 15 Clean & Jerks @ 80/55 KG P1: 15 Snatch @ 80/55 KG P2: 15 Clean & Jerks @ 80/55 KG 12 Minute Time Cap Movement Standards Snatch: The b...

The Workout P1: 15 Snatch @ 70/47.5 KG P2: 15 Clean & Jerks @ 70/47.5 KG P1: 15 Snatch @ 70/47.5 KG P2: 15 Clean & Jerks @ 70/47.5 KG 12 Minute Time Cap Movement Standards Snatc...

The Workout P1: 15 Snatch @ 70/47.5 KG P2: 15 Clean & Jerks @ 70/47.5 KG P1: 15 Snatch @ 70/47.5 KG P2: 15 Clean & Jerks @ 70/47.5 KG 12 Minute Time Cap Movement Standards Snatc...

The Workout P1: 15 Snatch @ 50/37.5 KG P2: 15 Clean & Jerk @ 50/37.5 KG P1: 15 Snatch @ 50/37.5 KG P2: 15 Clean & Jerk @ 50/37.5 KG 12 Minute Time Cap Movement Standards Snatch:...

The Workout P1: 15 Snatch @ 50/37.5 KG P2: 15 Clean & Jerk @ 50/37.5 KG P1: 15 Snatch @ 50/37.5 KG P2: 15 Clean & Jerk @ 50/37.5 KG 12 Minute Time Cap Movement Standards Snatch:...

The Workout P1: 15 Snatch @ 40/30 KG P2: 15 Clean & Jerk @ 40/30 KG P1: 15 Snatch @ 40/30 KG P2: 15 Clean & Jerk @ 40/30 KG 12 Minute Time Cap Movement Standards Snatch : The ba...

The Workout Compete P1: Isabel 60/42.5 KG P2: Grace 60/42.5 KG P3: Isabel 60/42.5 KG P4: Grace 60/42.5 KG 14 Minute Time Cap Throwdown P1: Isabel 50/37.5 KG P2: Grace 50/37.5 KG...

THE WORKOUT RX / ELITE EMOM X 10 20 DOUBLE UNDERS 1 SNATCH MIDDLE GROUND EMOM X 10 4 BURPEE BOX JUMPS 24/20" 1 SNATCH SCALED EMOM 10 4 BURPEE BOX JUMPS 24/20" 1 CLEAN NOTES FOR ...

THE WORKOUT COMPETE EMOM X 10 20 DOUBLE UNDERS 1 SNATCH THROWDOWN EMOM X 10 4 BURPEE BOX JUMPS 24/20" 1 SNATCH NOTES FOR ALL ATHLETES The goal of the workout is to successfully ...

THE WORKOUT 8 Minute Time Cap 35 Clean & Jerk @ 50/35 KG 25 Clean & Jerk @ 60/42.5 KG 15 Clean & Jerk @ 70/47.5 KG Max Clean & Jerk @ 80/55 KG (Athletes can split the work as de...

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For time: 4 Rounds 20cal Row 20 DB Shoulder to over head (50/30) LBS Time cap: 14:00 UPPER & LOWER EXTREMITIES & VISION: For time: 4 Rounds 16/14cal Row 20 DB Shoulder to over h...

Workout 2 AMRAP 12 6 Snatch (50/35) 12 Burpees UPPER & LOWER EXTREMITIES & VISION: AMRAP 12 6 DB Snatch (40/20) 12 Burpees Notes: ⁃ Athletes may NOT receive any assistance in re...

ADAPTIVE INDIVIDUALS WILL HAVE 10 MINUTES TO COMPLETE AS MANY ROUNDS AS POSSIBLE OF DB FRAN (21-15-9) OF THRUSTERS AND PULL UPS. UPPER: 1 ARM DB THRUSTERS JUMPING PULL UPS LOWER...

ABLED BODY: 3 KM ROW UPPER - LOWER - VISION 2.5 KM ROW SEATED 2 KM ROW