Bibliothèque WODs

10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees RX 14 to 15 (30/20kg) RX 12 to 13 (20/15kg) Scaled 14 to 15 (20/15kg) Scaled 12 to 13 (15/10kg) This workout b...

RX For Time: Partner 1 Completes 10-8-6-4 Cleans at Ascending Weights 135/95, 155/105, 185/125, 225/155, with 30 Double Unders Before Each Set of Cleans 6:00-7:00 - Partner 1 Go...

Clean weight will be scored here, referenced in Part A.

WOD 3 - "Son of a Nutcracker" 10 Min AMRAP ~ 40 FT Partner Wheelbarrow Walk ~ 5 Synchro DB Thrusters ~ 40 FT DB Suitcase Carry ~ 10 Synchro Devil Press (Single DB) ~ 40 FT DB Su...

Row DB Thruster Double Unders Snatches 10 Muscle ups Tie Breaker Time after LAST Snatch: ________ Time after LAST Rep of Muscle Ups or Pull-ups: ______ RX: • 1500/1200m Row • 30...

5 Rounds: Two Scores A&B 30-49: Elite & RX Against a 2 min clock with 1 min reset: (12/9) / (10/8) cal Echo Bike (6) / (5/3) BMU 3 Snatches (max 4 attempts) 50-54: Elite & RX Ag...

5 Rounds: Two Scores A&B 30-49: Elite & RX Against a 2 min clock with 1 min reset: (12/9) / (10/8) cal Echo Bike (6) / (5/3) BMU 3 Snatches (max 4 attempts) 50-54: Elite & RX Ag...

For time: Time cap 15 min RX 200 Heavy Rope Single Unders 100 Power Snatches (75/55) 75 Front Squats (75/55) 50 Bar Facing Burpees _____________________________ Intermediate 150...

"Stick'em Up" 1:00 work 1:00 rest for 12:00 10 single db box step overs (50/35) (20") ME Handstand push-ups alternating rounds with a partner score is total reps of HSPU Scaled ...

AMRAP 8 12 - Calorie Ski Erg 8 - Toes To Bar 4 - Shuttle Run *Scaled Men & Scaled Women 8 Hanging Toe Raise (toes break the hip crease) * Break up Reps any way you want between ...

15min CAP 50/40 Calorie Row Partner 2 – Dumbbell Farmers Carry Hold 40 Dumbbell Front Squats Partner 2 – Static Bar Hang 30 Knee Raise Partner 2 – Front Rack Hold 40 Burpees ove...

Summer Slam “Stone Cold Stunner” Event “Stone Cold Stunner” Time cap Row, 2000 m Partner SB Hold, (100/70lbs) — then — 6 Rounds for time: 50ft Sand bag carry (100/70lbs) 6 Hay b...

Starting at @11:00 Event 2: "Stride and Stroke" For time: 4000m Run (20x200m) 4000m Row Both athletes work at the same time. Split anyhow. TC 24:00 (35min) Flow + Standards will...

1 min Max reps - 3/4 BW back sq Rest one min 1 min Max reps - BW DL Rest one min 1 min Max burpee to plate

RX For Time: 10 Rounds 10 Bulgarian Split Squats (L) 10 Bulgarian Split Squats (R) 6 Pike Push Ups - 15min Time Cap - RX+ For Time: 10 Rounds 10 Bulgarian Split Squats (L) 10 Bu...

*Team Event* AMRAP 15' 6 sync. Kettlebell Swings (40/28) 6 Rope Climbs 6 sync. Wall Walks 120 Double Unders

At the start of the main clock, athletes will have :30 seconds to establish a pace of 1:49/1:59 or lower. Athletes must then remain at or under that pace for as long as possible...

"SURPRISE BITCHES" AMRAP 1 min and 30 sec Max Cals on the echo bike. Flow One, two, three .. go, teams will work together to get as many calories on the echo bike as possible in...

For Time: 400m Row 30m Handstand Walk 40 T2B **9/6kg Vest On** 400m Row 30m Handstand Walk 20 Bar MU Standarts : https://rel.fit/gwl

"Sweater Weather" For Total Time Relay Style Both Partners Complete 7 Sandbag Over The Bar 300 Meter Assult Runner Rx- 120/75 Sc- 75/50

13:00 minutes to complete PART A and PART B PART A WORK UP TO A HEAVY 1RM ______ INTERMEDIATE/ SCALE: 1RM STRICT PRESS PART B WORK UP TO 1RM SNATCH * SCORE IS COMBINED WEIGHT OF...

Event 1: “Sweet Dreams (of a PR)” In 5:00: Establish 1RM Clean (F) In 5:00: Establish 1RM Clean (M) Score: Heaviest total lifted Athletes will start with an empty barbell and ca...

Workout 1: “Symphony of Suffering” (8 Rounds – I Go, You Go Style – 4 Rounds Each Partner) RX • 40ft Single Arm Dumbbell Overhead Walking Lunges @50/35lbs • 8 Hang Dumbbell Snat...

140/100 cals on the bike for time 60-40-20 Partner Wallballs (20/14/10) 30-20-10 Partner Deadlifts (MM 405/315, FF 325/285) *Bike begins at the same time at the wallballs *Athle...

140/100 cals on the bike for time 60-40-20 Partner Wallballs (20/14/10) 30-20-10 Partner Deadlifts (MM 405/315, FF 325/285) *Bike begins at the same time at the wallballs *Athle...