Bibliothèque WODs

60 sec time cap. Conventional deadlift height. You must wait for down commend. Touch and go is not allowed and the bar should be stopt before the next rep. Good rep; hips and kn...

TRAIL RUN – For Placement RX & INTERMEDIATE At the start line athletes will run a well marked 2.4kms course. At the top Rx & Intermediate athletes will continue around the gazeb...

Make sure you understand the difference between a regular deadlift bar and the Cerberus KRATOS bar. Conventional deadlift. Touch-and-go is NOT allowed. The bar must come to a co...

2 Min on / 1 Min off Time Cap: 12 min 20/30 Calories Ski + 20/30 Calories Bike Remaining Time: Max Burpees Box Jump Over 24/20” Box Tie Breaker after the 3rd round of machines S...

PART A For time: 3:00 cap 21/18 Calories Assault Bike 27 Bar Facing Burpees 1 min recovery FROM TIME CAP PART B 6:00 to establish to a heavy unbroken complex: 2 x Deadlift 1 x H...

TEAMS PART A For time: 3:00 cap MM:40 - Mixed:30 - FF:20 Calories Assault Bike (MUST SHARE THE CALS AS CLOSE TO = AS POSSIBLE) 27 x Syncro Bar Facing Burpees 1 min recovery FROM...

PART B 6:00 to establish to a heavy unbroken complex: 2 x Deadlift 1 x Hang Power Clean 1 x Squat Clean 2 x Shoulder to Overhead (anyway) Score is the weight of heaviest success...

FAST For time: 5 Rounds (cap 5:00) 50 Double Unders 5 Front Squat @60/45kg 1 min recovery FROM TIME CAP FURIOUS 5:00 to build to a heavy unbroken complex: 3 x Deadlift 2 x Hang ...

ENTRY FOR SCORING OF WORKOUT PART B ONLY Part B starts when the clock is at the 06:00 mark. ALL athletes will start at the same time. 5:00 to Build to a Heavy Complex - Unbroken...

ENTRY FOR SCORING OF WORKOUT PART B ONLY Part B starts when the clock is at the 06:00 mark. ALL athletes will start at the same time. 5:00 to Build to a Heavy Complex - Unbroken...

FAST For time: 5 Rounds (cap 5:00) 50 Double Unders (Shared) 10 Syncro Front Squat @60/45kg {50/35kg Intermediate} 1 min recovery FROM TIME CAP FURIOUS 5:00 to build to a heavy ...

WORKOUT 1 - Ouch ! 5 min Timecap for MAX Assault bike calories Athlete 1 – Bike Athlete 2 – 10 x Barbell shoulder to overhead (35/25) Athletes MUST swap when they have completed...

60 sec time cap. "Car Frame" Deadlift for max reps. Frame must be gripped on the side handles. Wait for the down command. Allowed: Chalk, Straps, Wraps, Belts, Sleeves. Not ment...

For Time (TC 25 minutes) Teams begin with 200 You Go I Go team weighted air squats. Followed by 1 mile group run, carrying a weight. At return teams again perform 200 You Go I G...

60 sec time cap. Conventional deadlift. Touch-and-go is NOT allowed. The bar must come to a complete stop before starting the next rep. Make eye contact with the judge before re...

60 sec time cap. Conventional deadlift. Touch-and-go is NOT allowed. The bar must come to a complete stop before starting the next rep. Make eye contact with the judge before re...

Team of 6 In co-ed pairs, teams will relay sprint through a bike/row, ramp run, stair ascent, linked arm lunge, and sprint on the field. Time is called when third pair crosses t...

The Greenway: 1000m Bike Erg (Shared) 50 Barbell Thrusters (Shared) 15 DB Hang Snatch (Synchro) 800m Bike Erg (Shared) 40 Barbell Cleans (Shared) 20 DB Hang Snatch (Synchro) 600...

На время: M1&F1: - 15 Взятия с виса и Швунги с гантелями 22,5/15 синхронно M - 30 Перешагивания с гантелями 22,5 F - 45 Жимы лежа с гантелями 15 лежа - 12 Взятия с виса и Швунги...

FOR TIME: 30/22CAL SKIERG 150M SWIM 30/22CAL SKIERG 150M SWIM 1000M RUN *ANTICIPATE AN UNEXPECTED DELIGHT IN STORE TIME CAP: 30 MINUTES VARIATIONS BY DIVISION SCALED Men: 30cal ...

Test 1.1 5 Rounds for Time: 12 Box Step Overs 12 Toes Through Rings 2 Handstand Walk Around The Box Time Cap: 7 Minuten 7:00-10:00 REST directly into... Test 1.2

Test 1.1 0:00 - 5 Rounds for time: 12 Box step Overs 12 Knee Raises On rings 2 Handstand Walks Arounds Box Time Cap: 7 min 7:00 -10:00 REST

Выполнить на время: - 9 Выходов на кольцах - 6 Подъемов турецких со слэмболом 7кг

Event 1: Max Lift SCORE: TOTAL WEIGHT Team: 2M + 2F Rx Lift: 4 touch'n'go squat cleans + 1 shoulder to overhead Scaled Lift: 4 touch'n'go cleans (any style) + 1 shoulder to over...

Note: FFL will submit all scores during your matches. Filming / score submission not required. Event 1: Max Lift Team: 2M + 2F Format: 2017 IF3 World Championships Team Strength...