Bibliothèque WODs

ELITE For Time: - 10 Shuttle Runs - 20 2KB Hang Snatch (53/44) - 30 T2B - 40 Box Jump Overs (30/24) - 30 T2B - 20 2KB Hang Snatch - 10 Shuttle Runs RX For Time: - 10 Shuttle Run...

RX For Time: - 20 Shuttle Runs - 40 2KB Hang Snatch (44/35) - 60 T2B - 80 Box Jump Overs (24/20) - 60 T2B - 40 2KB Hang Snatch - 20 Shuttle Runs SCALED For Time: - 20 Shuttle Ru...

"CHOICES" 6min Window Partner 1 - 1RM Snatch Partner 2 - 1RM Clean *Score is total combined weight of heaviest lift

"ROWER CLEAN" (Salle MAYENNE) INTERVALLES 10x(2' ON -30" OFF)

FOR MAX COMBINED WEIGHT: Barbell 1: 70/45kg - 50/30kg Barbell 2: 80/52,5kg - 60/37,5kg Barbell 3: 90/60kg - 70/45kg Barbell 4: 100/67,5kg - 80/52,5kg Barbell 5: 110/75kg - 90/60...

Event 2b "CLEAN" 2 Attempts 1RM Clean *Score is heaviest completed rep within 20sec block

"CLEANNING FRENZY" MAX REPS: 09 MIN CAP 1 MIN MAX REP / 1 MIN REST PER STATION RX 60/45KG 70/50KG 80/55KG 90/60KG 100/65KG SCALED 40/30 KG 50/35KG 60/40KG 70/45KG 80/50KG Flow S...

On a 15min clock: Run 1mile then, with the remaining time: Max Snatch complex (Firebreathers) 1 squat snatch 1 snatch balance 1 overhead squat Max clean and jerk complex (Fitnes...

40 Pull-ups 100 Double-unders 30 Chest-to-Bar 100 Double-unders 10 Bar Muscle-ups split reps any way scaled Russian KB swings for all pull-up variations (35/26) 200 single under...

Event 9 - Floater 3 min Max Cal Ski Erg Athletes will have a scheduling window from end of competition Saturday 14:30-17:00 and prior to start of competion Sunday 07:00-08:10 to...

8 Minute AMRAP Row for max calories

1000m row 800m ski-erg 600m bike Time-Cap: 15min Modus: Verfolgerstaffel + + + Ziel von Workout #2: beide Athleten/-innen arbeiten so schnell wie möglich jeweils 1000/800m Rude...

For Time: Station A: 20/15 Cal row (any of them) 20/15 Cal AB (any of them) Station B: 40m farmers carry (abled) 40m slam ball delivery (adaptive) Station C: 40m yoke carry (abl...

For Time: 100 Box Jump Overs (24/20) 80 Deadlifts 60 C2B Pull-ups 40 Pistol Squats 20/15 Cal Bike ***14 Minute Cap

FOR TIME (14 MIN CAP) 60 - Calorie Row 60 - Bar Facing Burpee 60 - Pull-Ups 60 - Wall Balls 60 - Deadlift Rx Men - 20 lb Medball to 10 ft , 225 lb Deadlift Rx Women - 14 lb Medb...

"Clean" 6 x 0:30 attempts (each Athlete will have 3 attempts) 1RM of the following complex 1 Cleans / 1 Hang Clean / 1 Shoulder to Overhead Score: Total weight of both Athlete’s...

AMRAP 12: 3-6-9-12-... Dual DB Hang Snatch 22,5kg / 15kg C2B Pull Ups After every Round: 12m Synchro Dual DB Overhead Walking Lunges 22,5kg / 15kg

AMRAP 12: 3-6-9-12-... Dual DB Hang Snatch 22,5kg / 15kg Pull Ups After every Round: 12m Synchro Dual DB Offset Walking Lunges 22,5kg / 15kg

AMRAP 12: 3-6-9-12-... Dual DB Snatch @15kg / 12,5kg Toes to Rings after every Round: 12m Synchro Dual DB Front Rack Walking Lunges 15 / 12,5 kg

3 ROUNDS (Rx 60/42.5kg) (INT 50/35kg) (Scaled 35/25kg) 20 HSPU (INT & Scaled - 20x Shoulder 2 Overhead) 20 Hang Clean 20 Pull-up (INT & Scaled - 20x Burpee over Bar) 2 ROUNDS 15...

For Repetitons: 4 Minute AMRAP: 50' Sled Push + 50 Single Unders (Weight to be announced) Each 10' section = 1 rep Every 10 SUs = 1 rep Partners alternate rounds

For Repetitons: 4 Minute AMRAP: 50' Sled Push + 50 Double Unders (Weight to be announced) Each 10' section = 1 rep Every 10 DUs = 1 rep Partners alternate rounds

For Repetitons: 4 Minute AMRAP: 50' Sled Push + 50 Single Unders (Weight to be announced) Each 10' section = 1 rep Every 10 SUs = 1 rep Partners alternate rounds

RX Complex: 1 Power Clean + Hang Squat Clean + Front Squat + Jerk (4 movements, must be unbroken) Beginner Complex: 1 Power Clean + Front Squat + Push Press Each athlete has 3 a...

Event 8 15 min Time Cap For Time: 50/40 Cal Assault Bike 12 Snatch (95/65) 40/35 Cal Assault Bike 9 Snatch (135/95) 30/25 Cal Assault Bike 6 Snatch (155/105) 20/15 Cal Assault B...