Bibliothèque WODs

Workout No. 4A & 4B “#obscenepineapple” 2 SEP SCORES! 4A: 9 Minutes to Establish Max Reps: 3 Points: Rope Climb to 15ft 2 Points: Sandbag Get Up 50lbs 1 Point: Air Assault Bike ...

Lite Equipment Workout #1 | “Grettel” 10 Rounds for time 6 Alt. Hang Clean and Jerks (@DB any weight available) 3 Burpee over DB

Rx Workout #1 | “Grettel” 10 Rounds for time 3 Clean and Jerks (135/95) 3 Bar over burpees 55+ Rx Workout #1 | “Grettel” 10 Rounds for time 3 Clean and Jerks (95/65) 3 Bar over ...

Scaled Workout #1 | “Grettel” 10 Rounds for time 3 Clean and Jerks (95/65) 3 Bar over burpees 55+ Scaled Workout #1 | “Grettel” 10 Rounds for time 3 Clean and Jerks (75/55) 3 Ba...

Lite Equipment Workout #2 12:00 AMRAP 2 Wall Walks 4 V-ups 4 Single Arm Suitcase Deadlifts (each side) (2 to each side) 2 Wall Walks 8 V-ups 8 Single Arm Suitcase Deadlifts (4 t...

Rx Workout #2 12:00 AMRAP 2 Wall Walks 2 Toes to Bar 2 Deadlifts @225/155 2 Wall Walks 4 Toes to Bar 4 Deadlifts @225/155 2 Wall Walks 6 Toes to Bar 6 Deadlifts @225/155 2 Wall ...

Scaled Workout #2 12:00 AMRAP 2 Wall Walks 2 Kipping Straight Leg Raises 2 Deadlifts @185/ 125 2 Wall Walks 4 Kipping Straight Leg Raises 4 Deadlifts @185/ 125 2 Wall Walks 6 Ki...

Lite Equipment: Workoput #3 For Time | Time Cap 18:00 48 Double Unders 60 Mountain Climbers (1 side = 1 rep) 6 Alternating Hang DB Snatch (@ any weight of dumbbell) 48 Double Un...

Rx Workout #3 For Time | 18:00 Time Cap 48 Double Unders 15/12 Calorie Row 6 Alt. Hang DB Snatch @50/35 48 Double Unders 15/12 Calorie Row 12 Alt. Hang DB Snatch @50/35 48 Doubl...

Scaled Workout #3 For Time | 18:00 Time Cap 75 Single Unders 15/12 Calorie Row 6 Alt. Hang DB Snatch @35/25 75 Single Unders 15/12 Calorie Row 12 Alt. Hang DB Snatch @35/25 75 S...

Rx Workout #4 10 Minute Window 15-12-9-6-3 OHS @65(w) / 95(m) C2B Pull-ups * The time you finish the final pull-up will be your tie break time. If you fail to finish the last pu...

Scaled Workout #4 10 Minute Window 15-12-9-6-3 OHS @75/55 Jumping Pull-ups *The time you finish the final pull-up will be your tie break time. If you fail to finish the last pul...

Rx Workout#5 20:00 AMRAP 60 Wall Balls (20#/14#) to 10'/9' targets 20 Box Jump Overs (24"/20") 40 Handstand Push-ups 20 Box Jump Overs 20 Power Cleans (135/95) 20 Box Jump Overs...

Scaled Workout #5 20 Minute AMRAP 60 Wall Balls (14/10) to 10'/9' targets 20 Box Jump Overs (24"/20") *can step up 40 Hand Release Push-ups 20 Box Jump Overs 20 Power Cleans (95...

Lite Equipment Workout #4 10:00 Minute Window 16-14-12-10-8-6-4-2 Single Arm DB Front Squats Single DB Bent Over Row (two hands on DB, pulling to chest) * The time you finish th...

Lite Equipment Workout #5 20 Minute AMRAP 60 Single Arm DB Thruster 20 Broad Jump over 4ft Space 40 HSPU 20 Broad Jump over 4ft Space 40 Alternating Hang DB Power Cleans (20 eac...

For Time: 4 x 4 x 48 loop (approx. 3km) * Time Cap: 30mins

For Time: 4km loop * Time Cap: 30mins

BANGING 90SEC ON X 6 (3 EACH) Alternating YOU GO I GO 3 Complexes (1 Wall Walk + 2 WFSHSPU) (Advanced) 6 Wall Walks (Int) Remaining time Max Rep @70/45 Int - 40/30kg Deadlift Po...

For time 21-15-9 Thrusters 35/25kg Burpees over the bar

On a continuously running clock - AMRAP in 2 mins of: 60 Double unders or 40 DB lateral hops 20 DB Reverse lunges Max Alternating Hang DB Hang squat clean thrusters rest 1 min A...

For time: 30 Bike erg cals 15 Bar Muscle Up 30 Clean & Jerk 65kg Cap: 10 minutes Workout Notes: Athletes begin standing on the start mat, at the sound of the tone they will move...

For time: 30 Bike erg cals 15 Bar Muscle Up 30 Clean & Jerk 65kg Cap: 7 minutes Workout Notes: Athletes begin standing on the start mat, at the sound of the tone they will move ...

FOR TIME, complete: 12-9-6 Hand Release Push Ups REVERSE LUNGE BURPEES

9 MIN AMARAP: 9 SQUAT JUMPS 9 E/L MOUNTAIN CLIMBERS