Bibliothèque WODs

3 Rep max Thruster * max of 3 attempts each * squat clean thruster IS permitted for rep 1 * Athletes can start with their bar loaded if they finish part a under 10:00 * Athletes...

3 rep max thruster from the floor. Women/beginners will have a 1.4 mulitiplyer

1854m Row

2 Min Max Reps Muscle-Ups (Scaled = Pullups)

Min 6-7 Partner 1 completes max burpees over bar Min 7-8 Partner 2 completes max burpees over bar Score is combined completed repetitions

Min 6-7 Partner 1 completes max burpees over bar Min 7-8 Partner 2 completes max burpees over bar Score is combined completed repetitions

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Row 1km as fast as possible, both partners have to contribute.

For time: 1,000m Row

1rm Clean 14 min cap Athletes may transition however they see fit for the 1500m row. Clean will be scored by TOTAL lbs of each athletes highest successful lift. Clean can be don...

In own time test your current 1 rep max hang snatch. The rep starts by deadlifting the bar from the floor and then performing a snatch without the bar going lower than the top f...

In own time test your current 1 rep max strict press.

1st 2000m split from the 10k

1st 2k of 10k TT

TWO-COURSE SNACK - 1st Course Running Clock 0:00 - 10:00 AMRAP 10 MINUTES Relay each movement with your partner. Each partner MUST complete a full set before tagging out. 24 Bar...

3 min AMRAP Max Reps Sandbag Over Bar Bar Heights: Rx- 54"/48", Scaled- 48"/40" Sandbag Weights: Rx- 150lbs, Scaled- 125lbs At "3...2...1... Go!" athletes will have 3 minutes to...

Test 2 BEGINNERS For time! Time cap - 15 min: 800/1000 m - Air Bike 20/20 rep - OA DB Thrusters @10/15 kg (20 rep with Left arm then switch to the Right arm!) 45 rep - Knee Rais...

SC : AMRAP 9' : 50 DU 10 PART. DL (130/100) 20 BOX JUMP RX : AMRAP 9' : 50 DU 10 PART. DL (160/130) 20 HIGH BOX JUMP

5000m Row For Time Every 5mins Complete 80m Wheelbarrow Walk (2 lengths of the gym)

WOD 2 - CAP 13 minutes Inter Buy in - 50 Hspu 5 rounds 20 partner deadlift (315/225) 10 synchronized face to bar burpee Buy out - 50 Hspu Scale Buy in - 20 wall walks 5 rounds 2...

7mins to find heaviest 5RM each 5RM Overhead Squat

3 x 3 Rep Thruster Five Two Minute Attempts 10 Bar-Over Burpee Buy In for Each Attempt 1. 2. 3. 4. 5.

Workout 2

For time 150 Double Unders 80 DB Alt. Snatches 150 Double Unders 60 Burpee Box Jump Overs 150 Double Unders 40 Ring Muscle Ups *13 minute cap *Partners share all reps anyway RX ...

Overview: On the count of 3,2,1, Go, one athlete will begin rowing for calories and the second athlete will begin on the AMRAP of handstand push-ups and weighted box step-overs....