Bibliothèque WODs

10 Rounds (5 each): 8 Thrusters (115/85#) 8 Over-The-Bar Burpees -Simultaneously- 200 Calorie Row *15 minute cap *Weight must be changed before the next partner can begin the co...

10 Rounds (5 each): 8 Thrusters (75/55#) 8 Over-The-Bar Burpees -Simultaneously- 150 Calorie Row *Weight must be changed before the next partner can begin the couplet. The event...

Within a 12 minute window, each athlete should complete: 3 rep Hang Squat Clean 2 bars will be provided per team. Athletes can use the time as they wish and have as many attempt...

WOD 2

🧨 Workout 2: Rowing With The Devil 15:00 AMRAP Partner 1: Max Calorie Row (one partner must always be on the rower) Partner 2: AMRAP of: 80 Toes-to-Bar (buy-in) Then, 3-6-9-12…...

12 Min Cap - Sharing the load as needed 150 Double unders 100 Wall Balls 75 1 arm KB snatches @ 24/16 (KB swings for 50+) 50 Burpee box jump overs

3 Rounds For Time: 20/15 Calorie Bike 20 1-Arm Thrusters (50/35#) 20 Box Jump Over (24/20”) *9 minute time cap The event starts with the athletes sitting on top of their box. At...

3 Rounds For Time: 20/15 Calorie Bike 20 1-Arm Thrusters (35/25#) 20 Box Jump Over (24/20”) *9 minute time cap The event starts with the athletes sitting on top of their box. At...

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In 15 mins: Each partner will complete the benchmark WOD Jackie 1000m Row 50 Thrusters (45/35) 30 Pull Ups and in the time remaining complete a 1 RM Clean. This is two seperatel...

In 15 mins: Each partner will complete the benchmark WOD Jackie 1000m Row 50 Thrusters (35/25) 15 Pull Ups and in the time remaining complete a 1 RM Clean. This is two seperatel...

In 15 mins: Each partner will complete the benchmark WOD Jackie 1000m Row 50 Thrusters (25/15) 30 Jumping Pull Ups and in the time remaining complete a 1 RM Clean. This is two s...

Der må arbejdes samtidig Man må selv om hvilken rækkefølge man færdiggøre reps og øvelserne i 300 Wall balls 4000 row TC 25 HUSK SYNLIGT UR I WORKOUTEN

MM, FF. In any order for time: 21-15-9 Synchro Deadlifts 140kg/100kg 9-6-3 Synchro Wall Walks 10-10-10 Synchro Burpees 18 min time cap

Workout 2b RX At the completion of the workout above or at the 20 min clock you have exactly 6 min to establish a 1 rep max squat snatch Workout 2b Scaled Option: At the complet...

1 Rep Max Clean. Fractional plates under 2.5lbs are not permitted.

1 Rep Max Clean. Fractional plates under 2.5lbs are not permitted.

RX 12 Min TC AMRAP: 2-2-2-2-2-2 Partner A: Echo Bike for Calories Partner B AMRAP of: 5 Burpee Box Jump Overs (30/24) 10 Alt DB Snatch (70/50) 15 Wall Balls (20/14) Switch at an...

RX 12 Min TC AMRAP: 2-2-2-2-2-2 Partner A: Echo Bike for Calories Partner B AMRAP of: 5 Burpee Box Jump Overs (30/24) 10 Alt DB Snatch (70/50) 15 Wall Balls (20/14) Switch at an...

Snatch/GHD Situps Bike Calories/Lunges

Rx / Masters For Time: 100 double unders 30 Power snatches (95/65) 30 Chest 2 bar pull-ups 30 Toes 2 bar 30 Front Squats (135/95) 30 Handstand pushups 100m WEIGHTED walking lung...

10 Minutes total for each athlete to establish a 1rm Complex: Complex: 3 Front Squats + 1 S2OH * Score: Athlete 1 1rm + Athlete 2 1rm + Athlete 3 1rm

For Time of : 18 - 15 - 12 - 9 - 6 Deadlift 70 Burpees Facing the bar

8 minute AMRAP Barbell Complex of: 1 Squat Clean 1 Front Squat 1 Shoulder to Over Head *For a repetition to count the Complex must be done unbroken* RX: Men & Women pick your we...