Bibliothèque WODs

2 Labors of Hercules

WODGODZ VI · 2023

2 Labors of Hercules · Event 2

2 Labors of Hercules On a running clock in 20-second increments, two attempts each of: 1 RM Snatch 1 RM C&J DIVISION VARIATIONS: None DESCRIPTION: At the call of “3,2,1, go!” th...

2 Labors of Hercules

WODGODZ VI · 2023 · Elite Female, Elite Male +14

2 Labors of Hercules · Event 2

2 Labors of Hercules On a running clock in 20-second increments, two attempts each of: 1 RM Snatch 1 RM C&J DIVISION VARIATIONS: None DESCRIPTION: At the call of “3,2,1, go!” th...

Complete the following: 120 Calories on the Concept 2 Bike (split) 80 Box Jump Overs (split) 40 Single Arm Devil Presses (split) 40 ft OH Walking Lunge (both teammates complete)...

3 ROUNDS 2 MINS ON 2 MINS OFF TEAMS WILL COMPLETE 8 SYNCHRO POWER CLEAN 6 SYNCHRO BURPEE OVER BAR 4 SYNCHRO CLEAN AND JERK THEN IN REMAINING TIME FOR MAX POINTS: 7 PTS FOR MUSCL...

WORKOUT 3 "TI DECOLLAGE" 4RFT (TIME CAP 10') H ) 300M / F ) 200M ROW . 6 DEAD LIFT . 15 WALL BALL SHOTS . H/ 5 RING MU . F/ 5 BAR MU VARIATIONS CHARGES: DEAD LIFT H ) 100KGS F )...

WORKOUT 3 "TI DECOLLAGE" 4RFT (TIME CAP 10') H ) 300M / F ) 200M ROW . 6 DEAD LIFT . 15 WALL BALL SHOTS . H/ 5 BARRE MU . F/ 5 C2BAR VARIATIONS CHARGES: DEAD LIFT H ) 9 0KGS F )...

WORKOUT 3 "TI DECOLLAGE" 4RFT (TIME CAP 10') H ) 300M . 6 DEAD LIFT . 15 WALL BALL SHOTS . H /5 RING MU VARIATIONS CHARGES: DEAD LIFT H ) 9 0KGS WALL BALL H ) 9kgs (3.05)

WORKOUT 3 "TI DECOLLAGE" 4RFT (TIME CAP 10') H ) 300M / F ) 200M ROW . 6 DEAD LIFT . 15 WALL BALL SHOTS . H / 5 JBMU . F / 5 JC2B VARIATIONS CHARGES: DEAD LIFT H ) 70 KGS F ) 50...

WORKOUT 3 "TI DECOLLAGE" 4RFT (TIME CAP 10') H ) 300M / F ) 200M ROW . 6 DEAD LIFT . 15 WALL BALL SHOTS . B / 5 BAR MU . G / 5 PULL UP VARIATIONS CHARGES: DEAD LIFT B ) 60 KGS G...

WORKOUT 3 "TI DECOLLAGE" 4RFT ( TIME CAP 10') - 800 METRES ROW - 6 DEAD LIFT 1 ARM - 20 WB SHOTS (10/10) - 8 RINGS MU ( RELAIS IMPOSE 4 CHACUN) VARIATIONS CHARGES: DEAD LIFT H /...

WORKOUT 3 "TI DECOLLAGE" SCORECARD 4RFT ( TIME CAP 10') - 800 METRES ROW - 6 DEAD LIFT 1 ARM - 20 WB SHOTS (10/10) - 8 RINGS MU VARIATIONS CHARGES: DEAD LIFT H / 120 KGS WALL BA...

AMRAP 20' 100 DU share 80 wall ball share 600m row share 40 db snatch alt. sync. 20 pull ups sync.

11 minutes RX FOR TIME 100/75 Cal Row (10 pulls each) 100 Double Dumbbell Thrusters (22.5/15kg)* 50 D-Ball Over Shoulder (60/40kg) Score = Time taken to complete *D-Ball must be...

Men 60 Synchro Toes to Bar 50 Synchro Wall Balls 80 Cal row Women 60 Synchro Toes to bar 50 Synchro Wall Balls 70 Cal Row Coed 60 Synchro Toes to Bar 50 Synchro Wall Balls 80 Ca...

4:00 to Reach a 2-RM Overhead Squat

00'00 to 02'00 2 RM PUSH PRESS

Athletes will have 3 attempts at a 2 Rep Max Front Squat

The top score for each division will win a Caffeine & Kilos mug and bag of coffee! 2 Rep Max Thruster This is a standard barbell thruster (but 2 Reps in a row) in which the barb...

In 6:00 Partners establish 2 rep max Thruster *Score is successfully completed Thruster weights from each partner combined

2 Rep Max Thruster This is a standard barbell thruster (but 2 Reps in a row) in which the barbell moves from the bottom of a front squat to full lockout overhead in one fluid mo...

Athlete: Weight Attempted Weight Completed 6 min. total for both athlete to find 1RM Snatch. *Athletes will have a combined time of 6 minutes to each find their 1 rep max snatch...

2 minute AMRAP of box jump overs (scaled will be box step overs). One team member can do all of the box jumps/step overs or partners can switch.

2-2-2-3 Intervals Buy In - 100 DU's (M/M) - 100 DU's (F/F) THEN - Max Synchro 20in DB Box Step Ups RX - (70s/50s) INT - 80 DU's & (50s/35s) SC - 100 SU's & (35s/25s)

8 Minute Cap: 3 rounds 12 Thrusters 75/55 12/9 Cal Row THEN Max Reps Sandbag clean 100/75# while partner holds

10 Minute Cap: 3 rounds 12 Thrusters RX: 115/75 Intermediate: 95/65 Coupled with 3 Rope Climbs, then 2 RC, then 1 RC THEN Max Reps Sandbag clean 150/100# while partner holds