Bibliothèque WODs

JaktRX will be on site sampling their proteins and more! --- WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Prescri...

50-40-30-20 and 10 reps for time of: GHD Sit-ups 10m Handstand walk Pistols, alternating Time cap: 16:00 min REPETITIONS Division Reps Elite Rx Masters 35-39 Rx Masters 40+ 50-4...

4 rounds for time of: 50 GHD Sit-ups 10m Handstand walk 50 Pistols, alternating Time cap: 16:00 min Flow: MFMF Relay

AMRAP 8 minutes of: 10 ring muscle ups 30 hand stand push ups 100 double unders 30m hand stand walk

WORKOUT 19.6 is a 13 minute AMRAP of: 20 ring muscle ups 60 hand stand push ups 300 double unders 60m hand stand walk

For time – 20 min cap 10 snatch Barbell Load #1 10 bar facing burpees 10 snatch Barbell Load #2 10 bar facing burpees 10 snatch Barbell Load #3 10 bar facing burpees 10 snatch b...

6 Min AMRAP 50 Power Snatch AMRAP Bar Muscle Up Your score for 19.6 is the number repetitions completed within the 6 minute time cap. Your tie-break time is the time is takes to...

6 Min AMRAP 50 Power Snatch AMRAP Chest to Bar Pull Ups Your score for 19.6 is the number of repetitions completed within the 6 minute time cap. The tie breaker for this workout...

For time: 4 Rope climbs 4 Clean and jerks 2 Rope climbs 2 Clean and jerks Time cap: 4:00 min WEIGHTS Division Clean and jerks (kg) Elite 115-125 / 80-90 Masters 35-39 105-115 / ...

For time: F1 4 Rope climbs 4 Clean and jerks, 80kg M1 4 Rope climbs 4 Clean and jerks, 115kg F2 2 Rope climbs 2 Clean and jerks, 90kg M2 2 Rope climbs 2 Clean and jerks, 125kg T...

Complete for time: 20 calories skierg 40 deadlifts 20 calories skierg 30m front rack lunges 20 calories skierg 20 bar facing burpees 20 calories skierg 10 clean and jerks Time C...

WORKOUT 19.7 has 7 minutes time cap to complete: 60m front rack lunges 30 clean and jerk

The first event of the FFL Open Team Ranker will be a max barbell lift / complex. Prescribed: 1x Power Clean 2x Hang Squat Cleans 1x Jerk Scaled: 2x Hang Power Cleans 1x Jerk Sc...

Bike for cals in a minute

BEGINNERS Part A 8 min - AMRAP: 6 rep - Wall Walks (@the second mark!) 9 rep - Hang Power Clean @23/43 kg 6 rep (1 rep = 7.5+7.5 m) - Shuttle Runs Rest 1 min, then: INTERMEDIATE...

For time (TC 9 min): 120 cal AB 80 thrusters (60/40) 60 bar facing burpees Rest 1 minute. Then: 1 minute max row each. 1A is time on Assault Bike 1B is time on AB+thrusters+burp...

For time (TC 9 min): 100 cal AB 80 thrusters (50/35) 60 bar facing burpees Rest 1 minute. Then: 1 minute max row each. 1A is time on Assault Bike 1B is time on AB+thrusters+burp...

For time (TC 9 min): 80 cal AB 80 thrusters (40/30) 60 bar facing burpees Rest 1 minute. Then: 1 minute max row each. 1A is time on Assault Bike 1B is time on AB+thrusters+burpe...

11min AMRAP 50m Swim

This will be the first part of a two part workout. In total 1A and 1B will be on a 20:00 running clock. Part 1A is listed below. At the conclusion of the final round of 1A part ...

For Time: 80 WB @30/20 to 10/9ft 60 Drag DU (each) 40 Hang Power Clean @155/105 20 Thrusters @155/105 - Cap: 11 mins - WB: done with 1 person working at a time to accumulate 80 ...

1A 400 m Row 35 pull ups tc 6 min 1 min rest

EVENT 1 - Part B Continued running clock.....13-17mins (4min cap) Max reps 4min AMRAP Synchronised bar facing burpees

For Time: 80 WB @30/20 to 10/9ft 60 Drag DU (each) 40 Hang Power Clean @155/105 20 Thrusters @155/105 - Cap: 11 mins - WB: done with 1 person working at a time to accumulate 80 ...

COMPETITIVE 3 SETS of 3min AMRAP / 1min Rest SET 1 80 Pull-Ups (SPLIT by A1/A2) MAX BBJO 20” In Remainder (A3) SET 2 55 Toes-to-Bar (SPLIT by A2/A3) MAX BBJO 20” In Remainder (A...