Bibliothèque WODs

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AMRAP 10 WALL BALL

ADAPTIVE INDIVIDUALS WILL PERFORM A 4 MINUTE AMRAP OF THE FOLLOWING MOVEMENTS: UPPER AND LOWER: 10 D BALL/ SANDBAG G2OSH 10 BURPEES OVER BALL 10 DB 1 ARM SNATCHES 10 BURPEESS OV...

STANDING LAJI 1 FOR TIME 50 wall balls ygig (4/6kg) 60 m DB Walking Lunges / DB Farmer’s Carry (5x12m) (7.5kg/15kg) 70 wall balls ygig (4/6kg) 80 m DB Walking Lunges / DB Farmer...

AMRAP 16 Row for metres

Athlete 1&2 1RM snatch for both athletes in 5 minutes 1min rest, then 3B

3A, then 1 min rest SEATED Athlete 2&3 Max reps synchro slam balls (4kg) in 4 minutes STANDING Athlete 2&3 Max reps synchro sit ups in 4 minutes 1min rest, then 3C

Lajit 3A, 3B ja 3C suoritetaan peräkkäin siten, että niiden välissä on 1 minuutin lepoaika. LAJI 3C SEATED Athlete 1&3 Max reps synchro KB/DB deadlifts in 3 minutes LAJI 3C STAN...

LAJI 4 STANDING 6 ROUNDS FOR TIME 3 synchro double DB hang clean & press 5 synchro burpee 7 deficit push up / hand release (knee) push up (1 person, share anyhow) LAJI 4 SEATED ...

for time: 2000m row

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AMRAP 10 WALL BALL

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ADAPTIVE INDIVIDUALS WILL BEGIN AT STATION 1. AFTER 4 MINUTES THEY WILL TRANSITION TO STATION 2. AFTER ANOTHER 4 MINUTES THEY WILL TRANSITION TO STATION 3. STATION 3 IS A MAX RE...

13 Min Cap: 5 yds between stations - 50 SDHP 53lb - 40 RKB swings 53lb - 30 Deadlifts 155lb - 20 Med ball over the shoulder 20lb

13 Min Cap: 7 rounds of 7 - 7 Pistols - 7 Push ups - 7 Burpees - 7 Situps

8 Min Cap 4 Rounds For Time - 250m row - 10 Ground to Overhead KB (35#)

Buy in; 20 Sync SA DB Thrusters 1 x (M) 15 / (F) 10kg 20m FR Walking Lunges 2 x 15/10kg 1 Person: 20 Knee Raises 20m Sync SA FR Walking Lunges 1 x 15/10kg 1 Person: 20 Straight ...

For Full Workout Details, please visit wodapalooza.com

FOR TIME TC 22’ 4 rounds: PARTNER 1: 135m run PARTNER 2: 10 slam ball over shoulder (change exercise every round) then 4 rounds: PARTNER 1: 135m run PARTNER 2: 10 plate overhead...

FOR TIME TC 22’ 7 rounds: PARTNER 1: 135m run PARTNER 2 15 slam ball squat (M: 30 kg, W: 20 kg) (change exercise every round) then 5 rounds: PARTNER 1: 50 USA Kettlebell swing (...

FOR TIME TC 22’ 7 rounds: PARTNER 1: 135m run PARTNER 2 15 slam ball squat 40kg (change exercise every round) then 5 rounds: PARTNER 1: 5 rope climb PARTNER 2 slam ball shoulder...

FOR TIME TC 22’ 7 rounds: PARTNER 1: 135m run PARTNER 2 (M: 25, W: 15) slam ball squat 30kg (change exercise every round) then 5 rounds: PARTNER 1: 5 rope climb PARTNER 2 slam b...