Bibliothèque WODs

11 Min AMRAP (FF) - 50 Crossovers - 20 Partner Pass Wall Balls (14) - 10 1DB Step Overs (35#) to 20” *add 5 wall balls and Step overs every round 11 Min AMRAP (MF) - 50 Crossove...

11 Min AMRAP (FF) - 100 Single Unders - 20 Partner Pass Wall Balls (10) - 10 1DB Step Overs (25) to 20” *add 5 wall balls and Step overs every round 11 Min AMRAP (MF) - 100 Sing...

"The Nights Watch" 12:00 Amrap (I go, you go) 10/8 Calorie Ski Erg Sled Push (2x45s/1x45) (down,back,down 20ft each direction) 10 Wall Balls (30lbs/20lbs) (10'/9' target) 10 Toe...

25 Pull ups (25 Ring Rows) 25 HRPU (25 HRPU) 50 Double Unders (100 Singles) In whichever order the team decides to go, the first person will perform 25 Pulls ups at the end of a...

Men complete: 4 rounds of 15 cals bike erg (each) 60 Skips (each) 8 Squat cleans 50 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 60 Skips (each) 8 Squat c...

4 rounds for time: 3 Rope climbs 2 Squat cleans 75kg Cap: 6 minutes Athletes begin Event 5 at the start mat. At the sound of the tone they will begin performing 3 rope climbs, b...

4 rounds for time: 3 Rope climbs 2 Squat cleans 110kg Cap: 6 minutes Athletes begin Event 5 at the start mat. At the sound of the tone they will begin performing 3 rope climbs, ...

For Time: 4 rounds of 12 cals bike erg 30 Double Unders 4 Squat cleans 55 Cap: 10 minutes

For Time: 4 rounds of 15 cals bike erg 30 Double Unders 4 Squat cleans 80 Cap: 10 minutes

Men complete: 4 rounds of 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 70 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 30 Double Unders ...

4 rounds for time: 3 Rope climbs (sync) 4 Squat cleans 75kg (1 for 1) Cap: 6 minutes Rope climbs will be performed with a synchro touch at the top. Squat clean reps will be shar...

4 rounds for time: 3 Rope climbs (sync) 4 Squat cleans 110kg (1 for 1) Cap: 6 minutes Rope climbs will be performed with a synchro touch at the top. Squat clean reps will be sha...

Men complete: 4 rounds of 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 80 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 30 Double Unders ...

4 rounds of time of: 12 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 45 (2 for 2) Cap: 10 minutes Notes: One athlete will perform 30 double unders while the other...

4 rounds of time of: 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 70 (2 for 2) Cap: 10 minutes Notes: One athlete will perform 30 double unders while the other...

Men complete: 4 rounds of 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 70 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 30 Double Unders ...

Amrap 8 (Pt 1) 24 wall balls (20/14 )10/9feet 8 bar Muscle Ups (Rx is 12 toes to bar ) Rest 1 minute Amrap 8 (Pt 2) 3 power cleans 185/125 ( Rx 135/95lbs) 6 push-ups 9 air squat...

Amrap 8 (Pt 1) 24 wall balls (20/14 )10/9feet 8 bar Muscle Ups (Rx is 12 toes to bar ) Rest 1 minute Amrap 8 (Pt 2) 3 power cleans 185/125 ( Rx 135/95lbs) 6 push-ups 9 air squat...

Amrap 8 (Pt 1) 24 wall balls (20/14 )10/9feet 8 bar Muscle Ups (Rx is 12 toes to bar ) Rest 1 minute Amrap 8 (Pt 2) 3 power cleans 185/125 ( Rx 135/95lbs) 6 push-ups 9 air squat...

Event 3 "The Showdown" For Time: - 300m Row Notes: - Partners must switch at 150m

Intermediate 100 Sandbag Squats Fun 100 Air Squats NOTE: The score for this will be your overall time to complete the course, including all runs and events.

Workout 2: “The Spiral” RX • 40 Cal Row • 30 Overhead Squats (135/95) • 30 Toes-to-Bar • 100ft Handstand Walk • 30 Toes-to-Bar • 30 Overhead Squats (135/95) • 40 Cal Row Interme...

42 - 30 - 18 Front Squats (6 min to complete) RX - 135/95, 155/105, 185/125 Scaled - 95/65, 115/85, 135/95 In remaining time (up to 10 minutes), you and your partner will have 3...

Event 1 "The Standard" For Time: (15 Min. Cap) - 2,000m Row Notes: - Performed individually in separate heats. - If time capped, every 25m = 1 rep

Week 4 For Time: Complete a 7,000m Row