Bibliothèque WODs

7 MIN ASCENDING LADDER: 2-4-6-8 ETC CHAIR DIPS AIR SQUAT V.SIT

8 MIN AMRAP 12 HIP BRIDGE 10MTR BEAR CRAWL ( AS 2 X 5 MTRS ) 12 PIKE PRESS UP 10 MTR BEAR CRAWL.

ML 21.3 ‘BOTTOMLESS PIT’ INCREASING REPS BY 1 EACH ROUND 10min AMRAP OF 1,1,2,2,3,3,4,4, ETC DEVILS PRESS DB BOX STEP OVERS NOTE: TIE BREAK TIME AFTER COMPLETION OF SET OF 5 DB ...

AMRAP 18 10 Rounds of 'DT' (5 each) R4R (switch every round), A1 performs 1 round of 'DT' whilst A2 performing calories on the machine. *Max calories on the machine, someone has...

AMRAP 18 10 Rounds of 'DT' (5 each) R4R (switch every round), A1 performs 1 round of 'DT' whilst A2 performing calories on the machine. *Max calories on the machine, someone has...

ML 21.1 ‘DIRTY ROWER’ FOR TIME: 20 CLEAN & JERKS 1KM ROW 15 CLEAN & JERKS 750M ROW 10 CLEAN & JERKS 500M ROW SEE THE STANDARDS FOR VARIATIONS FOR DIVISIONS/CATEGORIES

‘Da Bears’ Hold Time Cap: 3 Minutes (Bracket Elimination Style) RX (MM/FF) For Time: Partner 1: 9/7 Calorie Ski Sled Pull (222/177#) Sled Push (222/177#) Run Back to Tag P2 Part...

For Time 15min Cap Advanced 100 Drag Rope Double Unders 20m Double KB Front Rack Lunges @ 2x24/2x16kg 10 Wall Walks 20m Double KB Overhead Lunges @ 2x24/2x16kg 10m Handstand Wal...

ML 21.2 ‘FRAN PLUS’ 12min TIME CAP 21,15,9,15,21 THRUSTERS PULL UPS NOTE: TIE BREAK TIME AFTER COMPLETION OF SET OF 9 PULL UPS. SEE THE STANDARDS FOR VARIATIONS FOR DIVISIONS/CA...

Event 2 - Giddy Up AMRAP 10 15 Burpee Box Jump Overs 30 Pull Ups 15 Burpee Box Jump Overs 30 Chest to Bars 15 Burpee Box Jump Overs AMRAP Bar Muscle Ups *Score is total reps com...

5 Rounds 30 Deadlifts - Shared 10 Synchro Bar Facing Burpees Into 4 Rounds 20 Deadlifts 10 Synchro Bar Facing Burpees Into 3 Rounds 10 Deadlifts 10 Syncro Bar Facing Burpees Wei...

Event 4 'Habanero' EMOM 10 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 STOH *Max Burpees Over Bar

On a continuously running clock 3 mins to complete: 2 rounds - 8 HSPU / hand release push ups 8 pistols / 16 air squats 8 T2B / 16 single leg v-ups At 3min mark 3 mins to comple...

Event 1a 0-5 minutes 1RM Complex 1 Clean 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overhead Event 1b 5-10 minutes 50 Pull Ups for time Every break = 10 Burpees Scaled o...

For time: - 14:00 Cap - (PART A) 40 Cal Echo Bike 30 TTB 20 Wall Ball 30# 20 Burpee Box Jump Over 24" 10 Overhead Squats 80kg 20 Burpee Box Jump Over 20 Wall Ball 30# 30 TTB 40 ...

FOR TIME | 7 ROUNDS 400m run 21 Lunges (walking optional) 15 Pull-ups 9 Burpees - if possible wear a 8-10/5-7kg body armor/plate carrier.

FOR TIME 7 runder: 400m run 21 Lunges 15 Pull-ups 9 Burpees - udføres med vægtvest hvis muligt

Event 6 'Run-Carry' Relay Style 10ea x 25m Shuttle Runs (up and back =1) directly into 200m Partner Carry

For Time 12min cap 9 - 7 - 5 Squat Snatch 3 - 3 - 3 Rope Climbs Advanced Snatch 70/50kg Legless Rope Climbs Intermediate Snatch 50/35kg Rope Climbs Teens Snatch 40/30kg Rope Cli...

Event 3 'Soldier March' For Time 3 Sync Wall Walks 50/40 Pull Ups 30/22 Cal Echo Bike 3 Sync Wall Walks 35/30 CTB Pull Ups 40/30 Cal Echo Bike 3 Sync Wall Walks 20/15 Bar Muscle...

Part A: 21-15-9 of: Synchro DB Snatches@30/22.5kg (RX 22.5/15kg / Open 15/10kg) Bar Muscle Ups - Shared (RX Burpee Pull Ups / Open Burpee Touches) *6 Minute Time cap

Part B 42-30-18 of: Front Squats@70/47.5kg (RX 55/35kg / Open 45/25kg) Hand Stand Push Ups (RX DB Push Press@2x22.5/15kg / Open Hand Release Push Ups) *Time Cap 18 Minutes

Event 5 'Swim Medley' 4 x 50m Medley -Kickboard -Backstroke -Breaststroke -Freestyle

ML 21.4 ‘THE OX’ 14MIN AMRAP OF: 20 BAR FACING BURPEES 21 DEADLIFTS 20 TOES TO BAR 21 WALL BALLS NOTE: TIE BREAK TIME AFTER THE COMPLETION OF THE 1ST ROUND SEE THE STANDARDS FOR...

MLG 22.1 WOD – 1 ‘TRIPLE/TRIPLE’ FOR TIME: 3KM ROW (TOGETHER ON CONCEPT2 SLIDES) 300 WEIGHTED DOUBLE UNDERS (SHARED) 3KM RUN (TOGETHER) NOTE: TIE BREAK TIME AT THE COMPLETION OF...