Bibliothèque WODs

Event 7 'Tactical Extraction' 6 Rounds For Time 20m Hand Over Hand Sled Drag 12 Toes to Bar

Event 8 'The Diggers Oath' For Time 1854m Row

Event 9 directly into For Time 18m Synchro DB OH Lunge 54 Synchro DB Snatch into 9m HSW each

'The Final' For Time - 2 Rounds 10 HSPU 12 Synchro Thruster* 60/43kg & 43/29kg 12 Synchro Snatch* 15 C2B into 2 Rounds 20/16 Cal Row 6 Synchro Thruster* 6 Synchro Snatch* 10/7 B...

Rx For time: 60 hang power cleans, 135/95lb 60 handstand pushups 30 power snatch, 135/95lb 30 ring muscle ups *8min cap Scaled For time: For time: 60 hang power cleans, 95/65lb ...

Every Minute on the Minute, until Failure: (15 Rounds MAX) • 3 Deadlifts • 3 Power Cleans • 3 Shoulder-to-Overhead RX - 115lbs/75lbs | 135lbs/95lbs | 155lbs/105lbs SCALED - 75lb...

Event 3 18min cap 3 Rounds 21 DB Snatch 22.5/15kg 25m Swim 10 Pool Muscle Ups 25m Swim Scaled DB 15/10kg If an athlete walks more than a total of 25% per lap, score will be scaled.

For Time 18min cap *Partitioned how you like Advanced 80 Cal Row 60 Toes to Bar 40 Deadlifts @ 120/90kg 20 Bar Muscle Ups Intermediate 80 Cal Row 60 Toes to Bar 40 Deadlifts @ 1...

Event 2 Complete 100/75 Cal Bike Capped at 5 rounds 2mins work 1min rest *Buy in 20 Wall Balls 9kg/6kg -10ft/9ft Athletes not permitted to rest any rounds

Event 4 30min cap 300m Swim 1.6km Run If an athlete walks more than a total of 25% per lap, score will be scaled.

Event 1b 5-10 minutes 50 Pull Ups for time Every break = 10 Burpees Scaled option 100 Ring Rows Every break = 10 Burpees

RX+ - 185/135 RX - 135/95 Beginner - 95/65 Pair 1 – 5 Minutes 16 Rounds Alternating – 2 Deadlifts + 1 Power Clean 185/135 Remainder of time AMRAP Shoulder-to-Overhead 185/135 Sc...

You Go, I Go - 1 Round Each BEGINNER 16/12 Cal Echo Bike 21 Sandbag Squats on Shoulder (100lb/50lb) 20m Sandbag Bear Hug Carry (100lb/50lb) INTERMEDIATE 24/16 Cal Echo Bike 21 S...

RX+ - 185/135 - Muscle Ups RX - 135/95 - Muscle Ups Beginner - 95/65 - Pullups Pair 2 – 5 Minutes 16 Rounds Alternating – 2 Squat Clean + 1 Jerk 185/135 Remainder of time AMRAP ...

FOR TIME BEGINNER 25 Barbell Thrusters / Partner is in a dead hang on the rig 10 Syncro Bar Lateral Burpees 25 Ab Mat Sit Ups / Partner holds a barbell front rack hold 10 Syncro...

RX+ - 185/135 - Burpees RX - 135/95 - Burpees Beginner - 95/65 Burpees Pair 3 – 5 Minutes 16 Rounds Alternating – 2 Front Squats + 1 Thruster 185/135 Remainder of time AMRAP Syn...

11min AMRAP BEGINNER 20 Syncro Shuttle Runs 10m out and back (Total 400m) 40 Syncro Alternating Dumbell Snatches (15/10kgs) 20 Syncro Shuttle Runs 10m out and back (Total 400m) ...

As many calories as possible in 16 minutes

Alternating Evey 90 Seconds. 3 Sets Each. BEGINNER 4 Scaled Wall Walks -into- 1 Power Clean + 2 Front Squats + 1 Shoulder to Overhead INTERMEDIATE 4 Wall Walks -into- 1 Squat Cl...

As many rounds as possible in 16 minutes: 30 Dumbbell Snatch 75/45 30 Box Jump Over 24" RX+ - 75/45 - 24" JUMP ONLY RX - 45/30 - 24" JUMP ONLY Beginner - 30/20 - 24" STEP UPS AL...

12 Minute Cap: Team 400m Run As many rounds as possible in remaining time of: 15 Thrusters 115/85 15 Chest-to-Bar + Toes-to-Bar Athletes must run 400m in order to be able to qua...

18-15-12-9 Thrusters Bar Facing Burpees 2’ Rest, then AMRAP 3’ Thrusters M: 40kg / W:25kg

18-15-12-9 Thrusters Bar Facing Burpees 2’ Rest, then AMRAP 3’ Thrusters M: 40kg / W:25kg

16/12 Cal Bike Erg 16/12 Box Jump Over 16/12 Cal Bike Erg 16/12 Burpee Box Jump Over 16/12 Cal Bike Erg 16/12 Step Up Over 16/12 Cal Bike Erg in the remaining time: Max Devil Pr...

10 Knee Raises 10 Cal Row 1 Pull to Stand