Bibliothèque WODs

#4 - My Kinda FRANtasy 21 Deadlifts 21 Ring Rows 10 HSPU 15 Cleans 15 Pull Ups 10 HSPU 9 Snatches 9 Chest 2 Bar Pull Ups 10 HSPU Whatever time is remaining complete max effort r...

-RX- AMRAP 3 minutes F1M1 synchro BFB while F2M2 Bar muscle-ups (only one person working at a time on the rig). F1 and F2 can swap whenever they want, so too M1 and M2. But ther...

Reps Movement Completed 21 Wall Ball 2x5 m Shuttle Run 15 Wall Ball 2x10 m Shuttle Run 9 Wall Ball 2x15 m Shuttle Run 3 Wall Ball 20 m Sprint For time (time cap 4 minutes): 21 W...

800m run Partner A 800m run Partner B 400m run Partner A 400m run Partner B 400m run Partner A 400m run Partner B

Eine Meile laufen als Team, eine Meile laufen Partner 1, eine Meile laufen Partner 2

Floater event can be scheduled and performed at any time during your divisions competition schedule. There will be one station where teams will perform the following: Floater Ev...

MEN 2 rounds for time: 12 C2B pull up 9 Devil press 2x 22,5 6 Burpee with Sandbag climb over the box 100cm TIME CAP = 7 mins WOMEN 2 ROUNDS FOR TIME 12 pull-ups 9 Devil press 1 ...

15 Rep Max Front Squat from the Rack All Athletes Minimum 1 rep FLOW: Athletes will start with the barbell empty. At the call of “3, 2, 1 ... Go,” all three teammates may load a...

15 Rep Max Front Squat from the Rack All Athletes Minimum 1 rep FLOW: Athletes will start with the barbell empty. At the call of “3, 2, 1 ... Go,” all three teammates may load a...

RX Ventana de 4 min por atleta (total: 12 min por equipo) Sin descanso entre cambios de atleta. ATLETA 1 — 3RM FRONT SQUAT ATLETA 2 — 2RM THRUSTER ATLETA 3 — 1RM CLUSTER Puntaje...

RX Time cap 7mins : 1 Cluster 2 Thrusters 3 Front Squats SC Time cap 7mins : SC 1 RM de Complex 1 Thruster 2 Front Squats

10 Minute Time Cap 20 - 15 - 10 - 5 Calorie Row 16 - 12 - 8 - 4 Alt DB Snatch 4 - 3 - 2 - 1 Rope Climbs

-RX- For time- 15min cap 6 rounds Indian file F/M/FM* 10 GHD Sit ups 5 Snatches - 75/115# *Athletes May start GHD when teammate gets off the GHD. Teams must stay in order -Inter...

AU CHOIX - FOR TIME Buy In 150 DU - Buy out 150 DU 42 PULL-UP 30 C n J Synchro 135/95 8 RC ----------- Buy In 150 DU - Buy out 150 DU 30 C2B Synchro 24 C n J Synchro 155/105 2 L...

DOUBLE POINTS Heavy ladder - judant kas 2mins gyva eilė. 3 juostos. Clean - 2mins darbo kiekvienoje stotelėje FOR REPS Minute 0:00 - 2:00 - 5 Clean @ 80/50 kg Minute 2:00 - 4:00...

5 Rounds for Time Synchro 6 T2B 12 Double KB Hangsnatch @2x16/12 18 ASQ

40 BMU 60 Pull Up 60 C2B 80 Pull Up 80 KBS 10 15 15 20 20 10 15 15 20 20 10 15 15 20 20 10 15 15 20 20 For time (time cap 4 minutes): Pull Up Bar Gymnastic Movement 2 min rest b...

RX ONLY 3 Rounds Per Person Per Station 6 Burpee Box Get overs (48/40) 30 RX Smart Gear Zeus Rope double unders 6 Sandbag Cleans (150/100) 30 RX Smart Gear Zeus Rope Double unde...

RX For Time (Cap 12 min) 30 Burpees Over The Worm (2 atletas) 20 m Worm Lunges (2 atletas) 30 Synchro Bar Muscle-ups (2 atletas) 20 m Worm Lunges 30 Burpees Over The Worm SC For...

For Time (Cap 12 min) 20 Burpees Over Sandbag 20 m Sandbag Lunges100/75lbs 20 BMU 20 m Sandbag Lunges 20 Burpees Over Sandbag

AMRAP6 IgoYgo 20 Cleans @100/70kg Headliner und 85/60kg Community 20 Frontsquats @100/70kg Headliner und 85/60kg Community 20 Shoulder to Overhead @100/70kg Headliner und 85/60k...

RX / Intermediate / Beginner 16 mins Indian file - F1, F2, M1, M2 90sec on, 30sec off Ski Row Bike Rest All three machine will be going at once. After the 90sec athletes will ro...

25 synchro Double DL @140/100kg 50 PU IGYG 25 synchro Double DL @140/100kg 30 C2B IGYG 25 synchro Double DL @140/100kg (Tiebreak) 10/5 BMU IGYG

POINTS x5 WOD6 - FINAL MEN FOR TIME 12 squat snatch at 60kg 9 muscle up 1 legless rope climb 9 squat snatch at 70kg 6 muscle up 2 legless rope climbs 6 squat snatch at 80kg 3 mu...

AMRAP8 20 synchro Pullups 20 Boxjumps 60/50cm IgoYgo