Bibliothèque WODs

For as Many Reps as Possible On a 5 Minute Clock 3 Clean and jerks 135/95 3 Bar Facing Burpees At the start of the event, athletes will begin at the designated start line. at 3-...

For as Many Reps as Possible On a 5 Minute Clock 3 Clean and jerks 115/85 3 Bar Facing Burpees At the start of the event, athletes will begin at the designated start line. at 3-...

For as Many Reps as Possible On a 7 Minute Clock 3 Clean and jerks 135/95 3 Bar Facing Burpees *Must alternate full rounds with partner At the start of the event, teams will beg...

RX AMRAP15: Score 1: Max Calorie Air Runner (One athlete always working) -while, Score 2: For Time (One athlete always working): 8x Wall Walks 16x Dual DB Devil’s Press @ 50’s/3...

Masters 35-44 AMRAP15: Score 1: Max Calorie Air Runner (One athlete always working) -while, Score 2: For Time (One athlete always working): 8x Wall Walks 16x Dual DB Devil’s Pre...

RX AMRAP15: Score 1: Max Calorie Air Runner (One athlete always working) -while, Score 2: For Time (One athlete always working): 8x Wall Walks 16x Dual DB Devil’s Press @ 50’s/3...

Masters 35-44 AMRAP15: Score 1: Max Calorie Air Runner (One athlete always working) -while, Score 2: For Time (One athlete always working): 8x Wall Walks 16x Dual DB Devil’s Pre...

5 synchro burpees ________ 3 Devils Press ____ 22 Alt Lunges ____ 19 Squats ____ 5 synchro burpees ________ 3 Devils Press ____ 22 Alt Lunges ____ 19 Squats ____ 5 synchro burpe...

"Winter is Coming" 12:00 min cap At the call of 3.2.1 Go.. Pairs will complete for time: 1,000 Meter Run (together) 16 Wall Walks (split as desired) 40 Clean & Jerks (135/95#)(s...

"Wocao Mountain" Elite / U20 / U17 / Master Del 2A: Max deadlift 1RM conventional deadlift Regler: Ikke noe TC. Bare film når du gjør løftet, film vektene og si at det er til Kv...

"Wocao Mountain" Fitness Del 2A: Max push ups Max antall unbroken push ups. Regler: Ikke noe TC. Bare film når du gjør øvelsen Husk å rette deg helt ut på toppen. Skalert gjøres...

"Wocao Mountain" Elite / U20 / U17 / Master Del 2B: Max snatch 1RM snatch, anyhow Regler: Ikke noe TC. Bare film når du gjør løftet, film vektene og si at det er til KvadTrainin...

"Wocao Mountain" Fitness Del 2B: Max long jump Max lengdehopp Regler: Ikke noe TC. Bare film når du gjør øvelsen Husk å stoppe der du lander.

For Time: 40 Synchro Toes 2 Bar 30 Worm Cluster 20 Synchro Burpee over Worm Handstand Ramp back and forth (each athlete) 20 Synchro Burpee over Worm 30 Worm Cluster 40 Synchro T...

For Time: 40 Synchro Toes 2 Bar 30 Worm Thruster 20 Synchro Burpee over Worm 30m Handstand Walk 20 Synchro Burpee over Worm 30 Worm Thruster 40 Synchro Toes 2 Bar Timecap: 18 Mi...

For Time: 40 Synchro Toes Up 30 Worm Squats 20 Synchro Burpee over Worm 10 Wall Walk (splitted between both athletes) 20 Synchro Burpee over Worm 30 Worm Squats 40 Synchro Toes ...

"WRIGGLY WORM" 15min Cap 20 Worm Cleans 30 Pull Ups 20 Worm STOH 20 Chest to Bar Pull Ups 20 Worm Thrusters 10 Bar Muscle Ups 20m Worm Lunge to Finish *Score is time to complete...

For Time: 30-20-10 Calories Echo Bike Alternating DB Power Snatch 3-2-1 Rope Climbs Time Cap: 9:00 Male RX 18+ - 50# Male Masters RX - 50# Female Rx 18+ - 35# Female Scaled 18+ ...

3 rounds for time 15 worm clean and jerk 20 synchro burpee over worm weights: Male Teams 95kg Scaled Teams 85kg

"You Need To Calm Down" 4 Minute AMRAP 15 Dual DB Deadlifts 70/50 10 GHD's 10 Synchro DB Snatches 70/50 Score = Total Reps Workout Flow: Athlete A will start on the GHD and Athl...

All divisions: For Time: 2k Ski & 2k row TC:12

AMRAP 9 30/24 - Echo Bike Cals 5 - DB Clean & Jerk 25 ft - DB Walking Lunge 5 - DB Clean & Jerk 25 ft - DB Walking Lunge RX Men - 50 lb Dumbells RX Women - 35 lb Dumbells Scaled...

For time: 2,000 m row 120 Sandbag Cleans 120 Burpee Box Jumps Time Cap: 15 min RX SB Weight- M/M: 70, M/F: 60, F/F:50 SC/ Masters SB Weight- M/M: 50, M/F:40, F/F: 30 Scaled/Mast...

1RM Thruster (taken from the floor) 3 attempts You will have 20 sec to complete lift and about 90 seconds of transition and set up.

90 secs Max Effort Ring Muscle Ups (RX) /Pull Ups (Scaled)