Bibliothèque WODs

Description: AMRAP in 9 minutes: 12 synchro deadlifts 9 synchro overhead squats 6 synchro hang snatches RX weights: (135/95, 155/105, 165/115) Scaled weights (95/65, 115/75, 125...

MEET YOU AT THE BAR For Time: 21 - 15 - 9 21 Shoulder to Overhead (95lb / 65lb) 21 Lateral Burpees Over the Bar 15 Hang Power Cleans (95lb / 65lb) 15 Lateral Burpees Over the Ba...

“Grace” - 30 Clean & Jerk 95/75 1 athlete can complete all 30 reps, penalty for switching is 3 ring rows by working athlete "Randy” - 75 Power Snatches 55/35 1 athlete can compl...

“Grace” - 30 Clean & Jerk 135/95 1 athlete can complete all 30 reps, penalty for switching is 3 ring rows by working athlete "Randy” - 75 Power Snatches 75/55 1 athlete can comp...

Merry Go Round

// RX 10 Sprints 20 One arm synched KB thrusters (53/35) 30 One arm synched KB snatches (53/35) 40 burpee box jump overs 30 One arm synched KB snatches (53/35) 20 One arm synche...

MIRROR IMAGE (FOURS) 10 sprints 15-12-9 (athlete 1,2) -Thrusters Synch (75/55, 45/35) -Burpee Box Jump Overs (shared) ...then... (athlete 3,4) 9-12-15 -Thrusters Synch (75/55, 4...

300M SYNCHRO RUN 30 SYNCHRO TTB (KNEE RAISES) 30 SYNCHRO SINGLE ARM DB THRUSTER (50/35 RX, 35/20 SCALED) 30 SYNCHRO DB FACING BURPEES

Get ready to swing into action with "Monkey Business," where synchronization is the name of the game. Every jump, pull, and burpee needs to be perfectly in sync with your partne...

Pair 1 (M/F) 500 m Row: ______ 7 Synchro Thrusters and 3 Synchro Burpees over Bar: 7 3 Pair 1 Total Rounds Plus Reps:_________ Pair 2 (M/F) 500 m Row: ______ 7 Synchro Thrusters...

Clean Ladder

Clean Ladder

For time 1 rope climb 30 Ball Cleans 40m yoke carry 1 rope climb 30 Wall Balls 40m farmers carry 1 rope climb 30 Ball Cleans 40m sled rope pull M18+/F18+/Boys/Girls Total Weight...

Part A- Both individuals will run together 1 loop around the course with medicine ball. (Rx 20/14) Rest 1:30 Directly Into Part B

Part B- 1RM Complex · 1 Hang Clean (Power or Squat) · 1 Front Squat · 1 Jerk (Push or Split)

"Move it our lose it V2” In 3 minutes: Row 300 / 250m (4x sync) 9 Burpee Box Jumps 24/20” (4x sync) Worm squats Rest 1 minute between rounds, then repeat until 30 worm squats ar...

In 3 minutes: Row 500m 9 Burpee Box Jump overs 24" Max Thrusters 45kg Rest 1 minute between rounds, then repeat until 45 Thrusters are complete. Cap: 15 minutes Workout Notes: A...

"Move it our lose it V2” In 3 minutes: Row 300 / 250m (4x sync) 9 Burpee Box Jumps 24/20” (4x sync) Max Worm Squats Rest 1 minute between rounds, then repeat until all 45 squats...

In 3 minutes: Row 500m (sync) 9 Burpee Box Jump overs 24" (sync) Max Worm Thrusters 45kg Rest 1 minute between rounds, then repeat until 45 Thrusters are complete. Cap: 15 minut...

"Move it our lose it V2” In 3 minutes: Row 250m (sync) 9 Burpee Box Jumps 20” (sync) Max Worm Squats Rest 1 minute between rounds, then repeat until all squats (45) are complete...

"Move it our lose it V2” In 3 minutes: Row 300m (sync) 9 Burpee Box Jumps 24” (sync) Max Worm Squats Rest 1 minute between rounds, then repeat until all squats (45) are complete...

"Move it our lose it V2” In 3 minutes: Row 400m 9 Burpee Box Jumps 20” Max Thrusters 30 kg Rest 1 minute between rounds, then repeat until 45 thrusters are complete. Cap: 15 min...

"Move it our lose it V2” In 3 minutes: Row 500m 9 Burpee Box Jumps 24” Max Thrusters 45 kg Rest 1 minute between rounds, then repeat until 45 thrusters are complete. Cap: 15 min...

In 3 minutes: Row 400m (sync) 9 Burpee Box Jump overs 20” (sync) Max Worm Thrusters 30 kg Rest 1 minute between rounds, then repeat until 45 Thrusters are complete. Cap: 15 minu...

In 3 minutes: Row 300m / 250m (4x sync) 9 Burpee Box Jump overs 24" / 20” (4x sync) Max Worm Thrusters Rest 1 minute between rounds, then repeat until 45 Thrusters are complete....