Bibliothèque WODs

For Time: Partner 1: Ski Erg for Cals Partner 2: Accumulating 20 Handstand Push-ups 30 Pistol Squats 40 Toes to Bar 50 Box Jump-Overs 24/20 Score = Time - Total # of Cals (cals ...

For Time: Partner 1: Ski Erg for Cals Partner 2: Accumulating 20 Push-ups 30 Air Squats 40 Knee-ups 50 Box Step-overs 24/20 Score = Time - Total # of Cals (cals will count as se...

00:00-04:00 3 Rounds 3 wall walks 15 Pull ups 04:00-08:00 3 Rounds 3 wall walks 10 Chest to Bar Pull Ups 08:00-12:00 AMRAP 3 Wall Walks 5 Bar Muscle Ups

Set 1 00:00-04:00 3 Rounds 3 wall walks 15 jumping pull ups Set 2 04:00-08:00 3 Rounds 3 wall walks 10 Pull Ups Set 3 08:00-12:00 AMRAP 3 Wall Walks 5 Chest to Bar Ups

Set 1 00:00-04:00 3 Rounds 3 wall walks 20 ring rows Set 2 04:00-08:00 3 Rounds 3 wall walks 15 Jumping Pull Ups Set 3 08:00-12:00 AMRAP 3 Wall Walks 10 Pull Ups

Once the Row has been completed. Both athletes will move on to the Rig for Score 2/2 which is an AMRAP of Toes 2 Bar for RX and Masters Divisions or an AMRAP of Candlesticks for...

Pink Out Row is Score 1 of 2. Rx/Master/Intermediate 1000/800 Meters With a 7:00 Minute Running Clock. At 3.2.1 Go, 1 Athlete will begin sitting on the rower and begin rowing wh...

Scorecard & Rulebook RX ADVANCED REGULAR/ Regular Teens 16-17 SCALED/ Scaled Teens 16-17 Scaled Teens 13-15 Deadlifts for workload 6000kg ♂, 4800 kg ♀ each time you rest, do 5 T...

RX: For time: 45 pull ups 30 sandbag cleans (150/100) 30 chest to bar pull ups 20 sandbag cleans 15 bar muscle ups 10 sandbag cleans SCALED: For time: 45 jumping pull ups 30 san...

Floater: “Popeye’s Spinach” Part 1: (3 minute Max) Tire Flips (M/F one side, switch every flip) -rest 1 minute then immediately- Part 2: Max: Team Tire Hold (Hold until failure;...

Floater: “Popeye’s Spinach” Part 1: (3 minute Max) Tire Flips (M/F one side, switch every flip) -rest 1 minute then immediately- Part 2: Max: Team Tire Hold (Hold until failure;...

For Time 8:00 Min Cap 30/25 Calorie Bike 30 Front Squats 30/25 Calorie Bike 30 Clean & Jerks 30/25 Calorie Bike 30 Thrusters RX - 135/95 Scaled - 95/65

5 Minutes For Teams to build to thier heaviest complex of: 1 Clean 1 Shoulder To Overhead 1 Front Squat 1 Shoulder To Overhead

2-2-2-3 min rounds (total 9 min) Buy-In : 20 Double DB Front Rack Lunges (35/20’s) AMRAP Calories on Bike Format : 1st 2 min - Athlete A performs Lunges, then Athlete B performs...

"Pressure" Lift-off Athlete A - will hit a Max Clean & Jerk (power/squat is permitted on the Clean & Push/Power/Split/Strict is permitted for the overhead) Athlete B - will hit ...

8 lengths (shuttle runs together) (25'=1) 10 synchro line facing burpees 6 lengths farmer's carry 25 ft = 1 (50s/35s) 10 synchro line facing burpees 4 lengths DB lunges 25 ft =1...

"Pumpkin Spice" 6 Rounds Total Weight Lifted Partners will alternate Rounds taking the barbell from the rack. Complete 1 Shoulder To Overhead 3 Lifts for each teammate Each Lift...

" Push It " Dumbell Clean & Jerk Ladder :25 sec each to complete 1 Clean & Jerk Left Arm 1 Clean & Jerk Right Arm Rx Male 50-60-70-75-80-85-90-95-100-105 Rx Female 35-40-45-50-5...

"Push It" - Workout 2 In 6 Minutes, max weight Clean and Jerk Combined weight of both partners

Event 4: "Push/Pull" For time: 12-9-6-3 reps of: Deficit Handstand Pushups* 2x 12m HandOverHand SledPull between each round *Increasing deficit for each round. Timecap: 8 minute...

"QUICKSAND" 25:00 Time Cap | Tie breaker is AMRAP Workout staging will feature Bike Ergs/Boxes at a set distance from Pull Up Rig SandBag stays with you For Time: *E6MOM x 6 Syn...

Teams will divide into M/F pairs with one pair starting on the chipper and one pair starting on the max lift. At “3-2-1-Go,” M/F pair one will work through the following movemen...

At the same time, M/F pair two will be working to find their heaviest load of the following complex: 1 Hang Clean + 2 Front Squats Athletes must make a noticeable stop in the ha...

At the same time, M/F pair two will be working to find their heaviest load of the following complex: 1 Hang Clean + 2 Front Squats Athletes must make a noticeable stop in the ha...

Events 6 & 7 16 min Time Cap Event 6: For Time: 75 Wall Balls (20/14) Event 7: AMRAP in remaing time: 30 Double Unders 20 ft Handstand Walk 15 DB Farmers Carry Box Step Overs (5...