Bibliothèque WODs

[RX] For time: 9 - Bar muscle-ups 21 - Thrusters (115/65) Tie-Break ___:___:___ 15 - C2B Pull-ups 15 - Thrusters (135/85) 21 - pull-ups 9 - Thrusters (155/105) . Time cap: 7 min...

20 min time cap 21-15-9 Thrusters Pull Ups Each athlete will get 5 minutes to go at Fran

For Time: 9-12-15-12-9 Synchronized Thrusters and Pull-ups. Partners Complete Synchronized Thrusters and then P1 Completes 9 Pull-ups and P2 completes 9 Pull-ups, then back to s...

TIme Cap: 10 Mins Fran(ish) meets Karen 21-15-9 Thrusters *Pull-ups **After each round 50 partner WallBalls** Wallballs RX 30/20 Intermediate 20/14 RX (115/95) Thrusters & Chest...

RX: 21 Thrusters (95/65) 21 DB Deficit PUshups 21 pull-ups 21 thrusters 15 handstand pushups 15 chest to bar pull-ups 21 thrusters 9 strict Handstand push-ups 9 Bar muscle-ups S...

For Time 21-15-9 Hang Power Cleans (75/55) Pull-ups

For Time 15-9-6 Hang Cleans (55/35) Jumping Pull-ups

For Time 21-15-9 Hang Power Cleans (65/45) Pull-ups

For Time 21-15-9 Hang Cleans 75/45 Pull-ups

For Time 21-15-9 Hang Cleans 85/55 Pull-ups

For Time 21-15-9 Hang Cleans 25/15lbs Chair Dips

For Time 21-15-9 Power Cleans (95/65) Pull-ups

For Time 21-15-9 Power Cleans (115/75) Pull-ups

Max Cals

For time: 45 Pull Ups 45 Thrusters Time cap: 6 minutes Elite Men & Legacy Men: 95 lb. Elite Women & Legacy Women: 65 lb.

For time: 45 Pull Ups 45 Thrusters Time cap: 6 minutes Elite Men & Legacy Men: 95 lb. Elite Women & Legacy Women: 65 lb.

RX 2 Rounds Total: (You go, I Go) 24/18 Cal Row 12 Lateral Burpee Over Rower 300m Run (speed bump) Int 2 Rounds Total: (You go, I Go) 20/16 Cal Row 10 Lateral Burpee Over Rower ...

RX: 100 Heavy Double Unders 80 Wall Balls 20/14 60 Burpees over Bar 40 Power Cleans 185/125 20 Shoulder to Overhead 155/105 10 Shuttle Runs each Masters: 100 Double Unders 80 Wa...

ALL DIVISIONS 4 min for Max Reps 2min Max cross overs 2min Max bar MU’s/C2B/PU Teams will begin on the Cross Overs and will have 2 minutes to complete as many repetitions on the...

ALL DIVISIONS 3 min for Max Reps 1:30 min Max cross overs 1:30 min Max bar MU’s/C2B/PU Athletes will begin on the Cross Overs and will have 90 seconds to complete as many repeti...

FOR TIME: 9:00min Cap Rx 21-15-9-6-3 Alt DB Snatch (70/50) BMU/C2B *50 DU after each set Masters/Intermediate 21-15-9-6-3 Alt DB Snatch (50/35) C2B/PU *35 DU after each set Scal...

Rx version 9 min AMRAP 15 thrusters 15 pull-ups Switch every round Barbell: 30/40kg Intermediate/Masters version 9 min AMRAP 10 thrusters 10 pull-ups Switch every round Barbell:...

EVERYTHING IS SYNCHRO For Time: 10 knee raises 10 thrusters (75/55) *50 ft Plate overhead walking lunge 20 T2B 20 WallBall (20/14) *50 ft Plate overhead walking lunge 20 jumping...

Workout 1 is Frantasheesh proudly brought to you by Frog Grips! For Time: (8:00 Cap) 30 SA KB Thruster Tri-Syncro 32/20kg 30 (Movement 1) Pull-ups 20 SA KB Thruster Tri-Syncro 3...

Workout 1 is Frantasheesh proudly brought to you by Frog Grips! For Time: (8:00 Cap) 30 SA KB Thruster Tri-Syncro 24/16kg 30 KB Swings 20 SA KB Thruster Tri-Syncro 24/16kg 20 Pu...