Bibliothèque WODs

‘The Team Chipper’ 90 Calorie Row 80 Over rower Burpees 70 Pull-ups 60 Snatches 50 ‘Unbroken’ Double unders 40 Pistols 30 Bar Muscle Ups Score is for time.

Finals 17.1 – Individual (RX / Masters / scaled) For time 4k run (25min timecap)

AMRAP12 10 Toes-to-bar 30 Wall Ball Shots 20 lb. / 14 lb. 10 Toes-to-bar 30 Power Snatches 75 lb. / 55 lb. 10 Toes-to-bar 30 Thrusters 75 lb. / 55 lb. 10 Toes-to-bar 30 Cal Row

Complete as many rounds and reps as possible in 9 minutes of: 15 Row Calories 15 DB Thruster @ 30 lb. / 15 lb.

Отборочный комплекс 17.1 состоит из двух выполняемых последовательно друг за другом частей - А и В. Часть В начинается сразу после того, как истекли отведенные на часть А 7 мину...

Комплекс состоит из выполняемых последовательно друг за другом двух частей – А и В. Комплекс 17.1.А Выполнить максимальное количество повторений за 7 мин: - 1 Подъем силой на пе...

1RM complex of 1 power clean + 1 hang squat clean + 1 jerk

3RM Deadlift

8 min amrap 2 Power Cleans 60/40 Kg Master+ 40/30 Kg 4 alt. Frontrack Lunges 60/40 Kg Master+ 40/30 Kg 8 bar facing Burpees

8 min amrap 4 Deadlifts 70/50 8 alt. Lunges 12 bar facing Burpees

Выполнить за 11 минут максимальное количество повторений: - 10 Становых тяг 145/90 кг - 30 Группировок носки к перекладине - 70 Двойных прыжков со скакалкой - 50 Бросков медбола...

17.2

‘The Synchro’ 0 - 2: 1 Hang squat clean, and 5 front squats. 2 - 4: 2 Hang squat clean, and 4 front squats. 4 - 6: 3 Hang squat clean, and 3 front squats. 6 - 8: 4 Hang squat cl...

Finals 17.2&3 – Individual (RX / Masters) For time 40 dB shoulder to overhead 30/20 30 toes to bar 20 burpee box over 10 muscle ups (8min timecap) -1min rest to 17.3- __________...

On a rolling clock of 6 minutes, Complete 100 Double Unders, then.. Establish a 1RM full snatch.

1000m Row then 5 Rounds of 20 Wall Balls (Male: 20lbs/9kg - Female: 14 lbs/6kg) 15 Toe to Bar Individual, Master and Master+ have the same weights for the Wall Ball.

500m Row then 5 Rounds of 20 Wall Ball (Male: 14lbs/6kg - Female: 10 lbs/4kg) 15 Knee Raises

The UPROAR TOTAL from the rack On a rolling clock of 12 minutes... Record your best Front Squat then Overhead Squat then Back Squat Total 1 rep max for all 3 lifts.

17.3

‘Death by EMOM’ Partner Deadlift 140kg Thruster 42.5/30kg Toes to Bar Box jump over 24 (for male and female) This workout starts with 1 rep of each movement each minute and incr...

Finals 17.2&3 – Individual (RX / Masters) for time 63 pistols 42 power snatch 40/30 (7min timecap) ______________________________________________________ Finals 17.2&3 – Individ...

AMRAP16 3 rounds of: 8 Pull-ups 6 Bar-facing burpees 4 Power Cleans @ 165 lb. / 105 lb. then, 3 rounds of: 8 Chest-to-Bar Pull-ups 6 Bar-facing burpees 4 Power Cleans @ 165 lb. ...

27, 24, 21, 18, 15, 12, 9, 6 dumbbell snatches (25 kg male/15 kg female) 6, 9 , 12, 15, 18, 21, 24, 27 handstand push-ups Individual and Master have the same dumbbells weight. M...

27, 24, 21, 18, 15, 12, 9, 6 dumbbell snatches 15kg male /10kg female 6, 9 , 12, 15, 18, 21, 24, 27 hand-release push-ups

Complete as many rounds and reps as possible in 12 minutes of: 3 Deadlifts @ 95 lb. / 65 lb. 6 Ground to OH @ 95 lb. / 65 lb. 9 Burpee Over Bar