Bibliothèque WODs

2 Runden: 12 sync. Box-facing Burpee Box-Jump Over 12 sync. Deadlifts 100/70 into 2 Runden: 6 sync. Box-facing Burpee Box-Jump Over 6 sync. Deadlifts 100/70 into Buy-out: Max re...

Trivium IX Workout 4 : TABATA and KB-Party 6min max Cals TABATA Assault Bike (Change Partner every 20sec) into 3 Rounds for Time: TC’6min 30 KB Deadlifts 20 KB Cleans 10 KB Shou...

Event 4

FOR TIME: 1km PAIR ROPE RUN 100 CAL ECHO 100 BJO 24/20' 100 CAL ROW 100 BB HANG TO OH 43/30 100 KBS 24/20 100 CAL SKI 100 DU EACH 100 DUAL DB STOH 100 BURPEE TO PLATE 100 WB 20/...

Pyromania 8 Workout 5 "THE FINALS" On a continuous 14 minute running clock: 0-10 minute: 150 double under (single unders for scaled) 50 toes to bar (knee raises for scaled) 200f...

Pyromania 8 "THE FINALS PART II" Following "THE FINALS PART I" 2min AMRAP Max ring muscle ups/ring pull ups. Starting at the 12min mark, athletes will accumulate as many ring mu...

"THE GAUNTLET" (M, F) one way, (M, F) in reverse Fitness For time: 15/12 cals row 15 sync knee raises 15 sync clean and jerks 95/65 15 sync wall balls 14/10 10/9 2 sync wall wal...

"THE SUBSTANCE" (Salle MAYENNE) AMRAP 12'

"THUNDERSTRUCK" IN A 15:00 WINDOW COMPLETE... 50 SYNCHRONISED TTB 5RM OHS 3RM SNATCH (TOUCH AND GO) *P1 COMPLETES 5RM OHS FOR HEAVIEST WEIGHT *P2 COMPLETES 3RM SNATCH FOR HEAVIE...

IN A 15:00 WINDOW COMPLETE... 50 SYNCHRONISED KNEES TO 90 DEGREES 5RM OHS 3RM SNATCH (TOUCH AND GO) *ALL MOVEMENTS MUST BE COMPLETED IN ORDER. *ONCE ATHLETES HAVE COMPLETED ALL ...

AMRAP 5'Min RX 6 Syncro altern. DB Snatches 22,5/15kg 8 Syncro Box Jumps Over 10 Syncro altern. DB OH Lunges Scaled 6 Syncro altern. DB Snatches 15/10kg 8 Syncro Box Step Over 1...

FOR TIME 100 THRUSTERS (30KG/20KG) 100 CAL ROW *MUST BE COMPLETED IN ORDER * 1 ATHLETE WORKING AT A TIME *MINIMUM 2 EFFORTS EACH

Event 3

Event 2c "TOTAL" Combined total of heaviest successful Snatch and Clean

For Time: 18-Minute Cap 60 Bar Facing Burpees 30 Squat Cleans - 185#/125# 40 Bar Facing Burpees 20 Squat Cleans - 225#/155# Score - Time or Reps Completed

For Time: 18-Minute Cap 60 Bar Facing Burpees 30 Squat Cleans - 155#/105# 40 Bar Facing Burpees 20 Squat Cleans - 205#/135# Score - Time or Reps Completed

Event 2 - "Train Station" For Time: 18-Minute Cap 60 Bar Facing Burpees 30 Squat Cleans - 185#/125# 40 Bar Facing Burpees 20 Squat Cleans - 225#/155# Score - Time or CAP + unfin...

Event 2 - "Train Station" For Time: 18-Minute Cap 60 Bar Facing Burpees 30 Squat Cleans - 155#/105# 40 Bar Facing Burpees 20 Squat Cleans - 205#/135# Score - Time or CAP + unfin...

Pyromania 8 Workout 3 *at Confederation park Rosemount community center. "TRB" (Thrusters/Row/Bike) 20min AMRAP 60 dumbbell thrusters 50/35 35/20 switching every 10 reps 120 cal...

WOD 1 - COMPLEX "TRIPLE THREAT" 12’ para que localizar RM del COMPLEX (4' para cada atleta) Power Clean + Squat Clean + Thruster *El peso levantado por atletas femeninas se mult...

Every 3 minutes x 4 :30 sec rest between rounds (13:30 mins in total) All 4 athletes working on the log and burpees together. Any pairs can work on the gymnastics swapping as ne...

Every 3 minutes x 4 (:30 seconds rest between sets, 13:30 mins in total) In 3 minutes 10m Walking log lunge (2 sections of the log) 10 Syncro Down-Ups (not burpee over the worm)...

Pyromania 8 workout 2 "TUG OF WAR" This is a classic TUG OF WAR. One rope, 2 teams against each other. Best of 3, double elimination style tournament. Rules are simple, pull on ...

Workout 1 - "Takes 2 to Tango" 3 Rounds for Time (13 min cap) 15 Synchro Burpees 40 Hang KB snatches @1x53/35lbs 20 synchro DB OH Lunges 75 Doube Unders Flow: At 3-2-1 Go! Teams...

Workout 1 - "Takes 2 to Tango" 3 Rounds for Time (13 min cap) 10 Synchro Burpees 40 Hang KB snatches @1x35/26lbs 20 synchro KB Lunges 150 Single Unders Flow: At 3-2-1 Go! Teams ...