Bibliothèque WODs

10-8-6-5-4-3-2-1 Deadlift (185/125#) Bench Press (115/75#) Squat Clean (95/65#) *16 minute time cap The event starts with the athlete standing tall behind their deadlift barbell...

Overview: Athletes will have three attempts at a max barbell complex (2 Deadlifts, 1 Hang Clean above the knee, 1 clean from the ground, 1 Shoulder-to-Overhead). This will be di...

10 Rounds (5 each): 8 Thrusters (115/85#) 8 Over-The-Bar Burpees -Simultaneously- 200 Calorie Row *15 minute cap *Weight must be changed before the next partner can begin the co...

10 Rounds (5 each): 8 Thrusters (75/55#) 8 Over-The-Bar Burpees -Simultaneously- 150 Calorie Row *Weight must be changed before the next partner can begin the couplet. The event...

3 x 40' Walking Lunge for cumulative load

0-6 Minutes - MMM AMRAP 13 Dumbbell Snatch 11 Synchro Toes-to-Bar (any 2 male athletes) 9 Deficit Handstand Pushups 7 Synchro Chest-to-Bar Pullups (any 2 male athletes) 6-8 Minu...

WOD 1 - CAP 15 minutes Inter 1 Mile run carrying a cinder block followed by 150 wall ball shots (20/15) Scale 1 Mile run followed by 150 wall ball shots (20/15) * On the call of...

Workout movement For time: 21-15-9 Assault bike calories 7-5-3 Squat clean RX/Masters: 185/125 Scaled: 135/95 *8:00 time cap. Workout Instructions MOVEMENT STANDARDS Assault bik...

Workout movement For time: 21-15-9 Assault bike calories 7-5-3 Squat clean RX/Masters: 185/125 Scaled: 135/95 *8:00 time cap. Workout Instructions MOVEMENT STANDARDS Assault bik...

As many reps as possible in 12 minutes of: 40 Calorie Row 30 Ground-to-Overhead 75/55 30 Calorie Row 30 Ground-to-Overhead 95/65 20 Calorie Row 30 Ground-to-Overhead 115/75 10 C...

Workout 1 - B

ADVANCED “For Time” 90 cal Bike + 600m Run + 90 Cal Row *bike and run can be done in any order. Row must be performed last. *15 min Cap INTERMEDIATE “For Time” 70 cal Bike + 600...

WOD 1

Amrap 18 YGIG 2 Wall walks 4 shuttlerun burpee 1 rep = 1 shuttle run frem og tilbage og 1 burpee add 1 wall walk and 2 shuttlerun burpee after each athlete has done 1 round

AMRAP 5 Max Dball Over the Box Max Echo Bike Cals RX ♀ 100LB Dball over Box ♂ 150LB Dball over Box SC ♀ 80LB Dball over Box ♂ 100LB Dball Box Workout Flow This is two scored eve...

AMRAP 5 Max Dball Over the Box Max Echo Bike Cals RX ♀ 100LB Dball over Box ♂ 150LB Dball over Box SC ♀ 80LB Dball over Box ♂ 100LB Dball Box Workout Flow This is two scored eve...

WORKOUT 1 " FLAMBOYANT" AMRAP 7' (5M =1 ALLER) - 2 x A/R WALKING LUNGE (WORM SHOULDER) - 1 x A/R WORM CARRY - 12 TTB (SYNCHRO) VARIATIONS CHARGES: WORM/ H / 60 KGS

Rx Teams After run and in remining 12 minute 4 Rope Climbs 60 Double Unders *Athletes split reps as desired* Scaled Teams 4 Vertical Plate to Beam Pull 80 Single Unders *Athlete...

For Time; 20 Bar Muscle Ups - 3 rounds of 30 Toes to Bar 30m HSW [4 x 7.5m unbroken lengths, score is 4 reps per round] - 3 rounds of 30 Chest to Bar Pull ups 30M walking lunges...

Partners will complete 100 calories on the bike as fast as possible for time. Partners can switch whenever they want to. There will be a designated area to complete the workout ...

1 Mile Run.

1 Mile Run.

1 Mile Run

1 Mile Run

Athletes will use the outdoor one mile course especially designed for the WV Wellness Festival. Four athletes from each team will particapite in a relay, running 1 mile each, as...