Bibliothèque WODs

17 Min AMRAP: 50 Burpee Box Get-Overs 1000/800m Row 200 Double Unders Rest 1 Min (17-18) Then Part B will begin RX: 30"/24" Scaled: 24"/20", Single Unders Masters: 24"/20", Sing...

3 Min AMRAP: Max Rope Climbs(12') Scaled: Max Burpee Pull-Ups Masters: Max Burpee Pull-Ups Athletes may alternate reps however they like

Max unbroken effort of one of the following: Ring Rows (1 point each) Pull-ups (4 points each) Chest-to-Bar Pull-ups (6 points each) Bar Muscle-ups (12 points each) Score is tot...

For max reps Athlete 1 5:00 1RM Snatch 2:00 Max Overhead Squats after the 7:00 mark Athlete 2 5:00 1RM C&J 2:00 Max Shoulder to Overhead The score will be the combined repetitio...

Event 4: "Team Push/Pull" For time: Athlete A: 3x Hand Over Hand Sled Pull 9 Wall Walk 3x Hand Over Hand Sled Pull Athlete B: 9 Deficit HSPU 6x Hand Over Hand Sled Pull 9 Defici...

For Time: 80 follow the leader box jump overs 40 synchro single arm devils press (50/35) 100’ hand stand walk (50’ sections, follow the leader style. 5’ increments under control)

*Team Event* 6 Rounds each for Time: 10/7cal Echo Bike / Ski Erg 5 Burpee Shuttle Runs *Athlete A performs a Round of 10/7cal and 5 Burpee Shuttle Runs, then Athlete B performs ...

M/F pair one – bike 90 calories M/F pair two – row 90 calories Team Wreck bag run (approximately 1200 meters) w/ two Wreck bags (one 50# and one 35#) M/F pair one – row 91 calor...

M/F pair one – bike 90 calories M/F pair two – row 90 calories Team Wreck bag run (approximately 1200 meters) w/ two Wreck bags (one 50# and one 35#) M/F pair one – row 91 calor...

Workout 1: “The 2-2-2-3 Snowball effect” AMRAP 2 10/15 cal. row 10 dumbbell thrusters (35/50) Max burpees over rower -rest 1:00- AMRAP 2 10/15 cal. row 10 dumbbell thrusters (35...

5 Rounds For Time: 20 Ring Rows 30 Hang Power Snatch 75/55 40 Wallballs 14/10 SPLIT WORK HOWEVER YOU'D LIKE, AS A TEAM.

5 Rounds For Time: 20 C2B Pull-ups 30 Hang Power Snatch 115/80 40 Wallballs 20/14 SPLIT WORK HOWEVER YOU'D LIKE, AS A TEAM.

5 Rounds For Time: 20 Ring Rows 30 Hang Power Snatch 75/55 40 Wallballs 14/10 SPLIT WORK HOWEVER YOU'D LIKE, AS A TEAM.

10 min time cap Score is Max BBJO Time the last athlete finishes on the machine: Time Capped: The combined number of meters completed within the time cap: (total meters includes...

Each athlete will have 10:00 to find a max load of "The BlkOps Complex" 1 Clean 2 Front Squats 1 Shoulder to Overhead **Squat Cleans are allowed but will not count towards the 2...

10 Rounds for time: 200m Run (YGIG) 10 Sync. Toes to Bar TimeCap: 16min

10 Rounds for time: 200m Run (YGIG) 10 Sync. Toes to Bar TimeCap: 14min

10 Rounds for time: 200m Run (YGIG) 10 Sync. Knees above hips TimeCap: 16min

Week 3 For Time: Complete a 5,000m Row

30 Power Cleans (135/95 RX) (95/65 Scaled) 30 Wall Balls 20/14 30 Cal Row 30 Bar Facing Burpees 30 Front Squats (135/95 RX) (95/65 Scaled) 13 min Time Cap

Events 1 & 2 12 Min Time Cap Event 1 For Time: 10, 8, 6, 4, 2 Devils Press (50/35) 4, 8, 12, 16, 20 Alternating Leg Pistols Event 2 In the remaining time: 1 Rep Max Power Clean ...

After completing Event 1, in the remaining time establish: 1 Rep Max Power Clean & Jerk

RX: For time: 1600m Run (together) 4000/3600/3200m Row (Split) 120/100/85 Cal Echo Bike (Split) Beginner: For Time: 800m Run (together) 4000/3600/3200m Row (split) 80/68/56 Cal ...

Workout 1 will have two scored events - Score A and Score B 25 minute AMRAP Score A: Both athletes simultaneously working towards max calories on: 1 Rower 1 Bike erg Score B: Ev...

Workout 1 will have two scored events - Score A and Score B 25 minute AMRAP Score A: Both athletes simultaneously working towards max calories on: 1 Rower 1 Bike erg Score B: Ev...