Bibliothèque WODs

FOR TIME (6 MIN CAP) 21 THRUSTERS 5 ROPE CLIMBS 15 THRUSTERS 4 ROPE CLIMBS 9 THRUSTERS 3 ROPE CLIMBS

Max Calorie Assault Bike Part a and Part B will be performed simultaneously. Time cap: as many repetitions as possible in 9 minutes

SCALED For Time: 27-21-15-9 Synchro Thrusters 30/15kg Synchro DB Rows 15/10kg *TIME CAP 7 MINS

INT For Time: 27-21-15-9 Synchro Thrusters 45/30kg Synchro Pull Ups *TIME CAP 9 MINS

RX For Time: 27-21-15-9 Synchro Thrusters 60/45kg Synchro Gymnastics 27: T2B 21: Pull Ups 15: C2B 9: Bar MU *TIME CAP 9 MINS

CLUSTER WORM FRAN 21-15-9 Worm Thrusters 42-30-18 Syncro Pull Ups TIME CAP:10MIN 大虫：30-20-30-20 KG 一共100kg All athletes begin on their start/finish mat. On the call of GO! The t...

Brought to you by: SAOR RX Time Cap: 8mins BUY IN: 50 GHD Sit ups 21-15-9 Thrusters @ 50/35kg C2B Pull Ups BUY OUT: 25 GHD Sit ups Move the bar forward after each set of thruste...

Brought to you by: SAOR RX Time Cap: 8mins BUY IN: 50 GHD Sit ups 21-15-9 Thrusters @ 50/35kg C2B Pull Ups BUY OUT: 25 GHD Sit ups Move the bar forward after each set of thruste...

For Time: Athlete 1- 15-12-9 Pull Ups (S-Hanging Knee Raises) Thrusters (95/65#) (S-45/35#) Athlete 2- 12-9-6 Chest 2 Bar (S-Ring Rows) Thrusters (115/85#) (S-75/55#) Athlete 3-...

2 rounds for time: 21-15-9 DB Thrusters Pull ups DB - ADV 50#/35#, INT 35#/25#, 25#/15# Pull ups - ADV Chest to bar, INT chin over bar, FUN jumping chin-over pull ups Time cap: ...

For Time: 17 Mins Time Cap 15-12-9 (F) Thrusters (85 lbs) Pull Ups 6 Synchro Double Dumbbell Devil Presses (22.5 kg / 15 kg) ( F -M1-M2) 12-9-6 (M1) Thrusters (115 lbs) Chest to...

AMRAP x 8 mins 21-15-9 Pull ups (C2B, Regular unbanded pull ups, Ring rows) DB Thrusters (20/10 Beginner)(35/20 Scaled)(50/35 RX) 1 round = 21-15-9 of each movement One person w...

FRAN (8min CAP) 45 Synchro Thrusters 45 Synchro Pullups RX: 115/80, Chest to Bar Pullups INT/Masters: 95/65, Chin over Bar Pullups SC: 75/55, Split Pullups

7 min. AMRAP 3 pull-ups, 6 wall balls 6 pull-ups, 12 wall balls 9 pull-ups, 18 wall balls etc...

For Time: 21 synchro Push Press (4) 21 synchro Toes to BellyButton-Level (2) 15 synchro Front Squats (4) 15 synchro Pull Ups (2) 9 synchro Thruster (4) 9 synchro Chest to Bar Pu...

21 synchro Push Press (4) 21 synchro Pull Ups (2) 15 synchro Front Squats (4) 15 synchro Chest to Bar Pull Ups (2) 9 synchro Thruster (4) 9 synchro Muscle Ups (2) 45 synchro Pla...

Event 3: Fransize For time: 20 Handstand Push Ups 15 Sync Box Step Overs 20 Sync Box Jump Overs 30 Chest to Bar Pull Ups 30 Thrusters 50/35 kg 20 Sync Box Jump Overs 15 Sync Box...

Event 4 - Franish For time: I GO U GU 6 varv totalt, varannat varv: Atlet 1: 20 Thrusters, 40/30kg 10 Pull ups Atlet 2: 10 Thrusters, 40/30kg 20 Pull ups TC: 10 min

Event 4 - Franish For reps: 5x Inom 2 min Thrusters, 40/30kg Pull ups Amrap burpees över stång Vila 1 min Antal per varv: 1: 25-5 2: 20-10 3: 15-15 4: 10-20 5: 5-25 Resultat är ...

Event 4 – Dirty Fran For Time 21-15-9 Time Cap: 12:00 Athletes will complete the following waterfall-style workout for time: 21 21 Pull-Ups SX: Ring Rows 21 Thrusters RX: 75/55 ...

Synchro DB FRAN 21-15-9 Synchro DB Thrusters Synchro Pullups (Sc/Ma: split pullups) DB weights Pro: 50/35 RX/Ma: 40/25 Sc: 35/20

Fran (4 Minute Cap) - Start at 9:00 RX: 21-15-9 Thrusters (95/65#) Pullups SCALED: 21-15-9 Thrusters (75/55#) 15-12-9 Pullups MASTERS: 21-15-9 Thrusters (75/55#) Pullups --1 min...

FOR TIME: 200 m run 21 thruster 21 pull up 100’ farmer carry 15 thruster 15 pull up 100’ farmer carry 9 thruster 9 pull up 100’ farmer carry 200 m run 8:00 minute time cap 95/65...

Team Relay 9 Shuttle Runs 27 T2B * 81 Double Unders ** 9 Bar MU *** Time cap: 20 minutes ​ * T2B Divisional Requirements Intermediate / Teens / Masters 35-44 / Masters 45+ : 18 ...

Team Relay 9 Shuttle Runs 27 T2B * 81 Double Unders ** 9 Bar MU *** Time cap: 20 minutes ​ * T2B Divisional Requirements Intermediate / Teens / Masters 35-44 / Masters 45+ : 18 ...