Bibliothèque WODs

Part #2: 9:00 Minute AMRAP (2 Athletes can Work @ any Time) Max Heavy Rope Double Unders + Max Calorie Bike Erg *Open Division: Max Drag Rope Single Unders

For Time: Athlete #1 Completes 30 Bench Press 20 Goblet Squat 10 Dumbbell Snatch Athlete #2 Completes 20 Bench Press 10 Goblet Squats 30 Dumbbell Snatch Athlete #3 Completes 10 ...

Intervals: 4Min-4Min-4Min Round 1: (Athlete 1) 625/500m Row Max Clean & Jerk w/remaining time Round 2: (Athlete 2) 625/500m Row Max Clean & Jerk w/remaining time Round 3: (Athle...

For Time: 100ft Synchro Sandbag Lunge (2 Athlete) 20 Synchro Ring Rows (2 Athlete) 50ft Handstand Walk (1 Athlete) 20 Synchro Pull Ups (2 Athlete) 200ft Synchro Sandbag Carry (2...

TEAM WOD 1 : "DOUBLE S" AMRAP 20 min : 400m Run 250m Swim 500m Run In the remaining time à AMRAP Sandbag Cleans 70/50kg

SCALED WOD 1 For time : 4km Bike Erg 400m Run 250m Swim 500m Run Time Cap : 25 min Tie Break (End 4km Bike)

WOD 1 (Day 2) For Time 4km Bike Erg 400m Run 250m Swim 500m Run Time Cap 25 min

Time End 4000m Bike Erg

Time end 4000m Bike Erg

TEAM WOD 2 : "MIDLINE TEST" FOR TIME : 3 rounds : 30 Toes-to-Bar Synchro 15m Yoke Carry 30 Box Jumps Over 15m Yoke Carry Time Cap : 15 min

SCALED WOD 2 "MIDLINE TEST" LADDER 7 MIN : 1 Chest-to-Bar 1 Sandbag Clean 50/30 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, ... (Pull-ups / Chest-to-bar)

WOD 2 (Day 2) LADDER 7 MIN 1 Bar Muscle-Ups 1 SandBag Cleans 70/50 then : 2-2 ; 3-3 ; 4,4 ... (CTB to replace MU)

WOD 3 AMRAP 12 MIN 20/14 Cal Row 20 Deadlifts Fat Bar 100/70 20 Burpees Box Jums 30/24 All with weighted vest 10kg (For RX & M35+)

TEAM WOD 3 : "STRATEGY" LADDER 8 MIN : 1 Bar Muscle-ups 1 Tube Thrusters 70kg 2, 2, 3, 3, 4, 4, ... One partner with weighted vest 10kg

SCALED WOD 3 AMRAP 12 MIN : 20/14 Calories Row 20 Deadlifts Fat Bat 70/50 20 Burpees Box Jumps 24/20 All with weighted vest 10kg

WOD 4 3 Min ON / 30 sec OFF CASH-IN : 30m SandBag Carry 70/50 In the Remaining Time : Round 1 : AMRAP Heavy Single-Unders Round 2 : AMRAP Wall Ball Shot 12/9kg Round 3 : AMRAP R...

SCALED WOD 4 3 rounds : 3min00 ON / 30sec OFF Cash-in : 30m Sandbag Carry 50/30kg (15m/15m) In the remaining time : Round 1 : AMRAP Heavy Single-Unders Round 2 : AMRAP Wall Ball...

TEAM WOD 4A : "LEGS&BACK" AMRAP 13 min : Partner A : 4km Bike Erg Partner B : 2km Row (Time : Time Part. A + Time Part. B)

TEAM WOD 4 : "LEGS&BACK" In the remaining time : AMRAP Partner Deadlift 140kg Every time no t&g : 5 Lateral Bar Burpees

Each team will have 7:00 to establish a 1 rep max clean for 1 partner and a 1 rep max over head squat (RX/MST) and front squat for all other divisions for partner 2. During the ...

For Time: (9 Min Cap) 10 Synchro Bar Facing Burpees 20 Front Rack Lunges (Front of back stepping) (115/85) 30 Synchro Deallifts (115/85) 40 Box jump overs (24/20) 50 Wallballs (...

4 Rounds For Time: (8 min Cap) Stone carry 20 feet (40 feet down and back) -5 Stone ground to shoulder Plate carry 40 feet (80 feet down and back) -10 plate ground to over head ...

Max effort pull ups for Co-ed, Advanced teams

FINALES

*FLOATER* MAX FREESTANDING HANDSTAND HOLD *EACH ATHLETE WILL GET 1 ATTEMPT SCORING IS THE LONGEST HOLD (TIME) OF THE 2 ATHLETES