Bibliothèque WODs

21-15-9 Deadlifts Toes to Bar RX: 405/285 T2B Master: 315/220 T2B Scaled: 315/220 Heel ups Partner A & B - Deadlift Partner C - Rig Hang Then Partner A & B - Deadlift Hold Partn...

21 Pullups 21 Kettlebell Swings 72/53 15 Chest to Bar 15 Kettlebell Swings 9 Bar Muscle Ups 9 Kettlebell Swings While athlete A does bar work athlete B holds KB. KB cannot touch...

For Time: As Many Reps as possible * Scaling Option RX 10-9-8-7-6 Thrusters Rounds 10-9: Pull Ups Rounds 8-7: Chest To Bar Pull Ups Round 6: Bar Muscle Ups * Barbell weight incr...

Lil' FRANkenstein : a variation of FRAN followed by a deadlift max Brought to you by The Morning Chalk Up This event has two scoring components: time and weight. At 3-2-1 go, te...

Lil' FRANkenstein Brought to you by The Morning Chalk Up This is the weight portion of the scoring for Lil' FRANkenstein. At the 8 minute mark, teams will have 5 minutes for eac...

Event #1 Linda Frankenstein- CAP: 20 minutes 10-9-8-7-6-5-4-3-2-1 DB Bench Press (50/35) (35/20) Deadlift (135/95) (95/65) Squat Clean (135/95) (95/65) 1 barbell, 1 bench, 1 set...

'FRAN-ALE' 20MIN CAP 21, 15, 9 THRUSTERS PULL UPS FEMALE 1: 21, 15, 9 MALE 1: 21, 15, 9 FEMALE 2: 45 THRUSTERS 45 PULL UPS MALE 2: 45 THRUSTERS 45 PULLS UPS TIE BREAK TIME IS AT...

EVENT 5 За време: Elite: 21 Worm Thrusters 21 Synchronized Bar Muscle-ups (2 атлети) 15 Worm Thrusters 15 Synchronized Bar Muscle-ups 9 Worm Thrusters 9 Synchronized Bar Muscle-...

30 synchro Thrusters 50/35 63 pull ups 30 synchro thrusters 50/35 45 chest to bars 30 synchro Thrusters 50/35 27 Bar Muscle ups

30 synchro Thrusters 42.5/25 63 toe to bar 30 synchro Thruster 42.5/25 45 pull ups 30 synchro Thruster 42.5/25 27 chest to bar

RX Buy in: 200m Run 21-15-9 Pull-Ups Thrusters (95/65lb) Buy out: 200m Run INT Buy in: 200m Run 21-15-9 Jumping Pull-Ups DB Thrusters (35/25) Buy out: 200m Run MASTERS Buy in: 2...

At 3,2,1 go...... Athletes will complete their couplet (2) exercises in reps of 15's, 12's & then 9's. Speed Fran 15 - 12 - 9 Beg: Knee Push Ups & Thrusters (20kg) Beg M55 & M60...

For Time Time Cap: 5 Minutes 21 Thrusters 21 Pull-ups 15 Thrusters 15 Pull-ups 9 Thrusters 9 Pull-ups 35-39: 95/65# 40-44: 95/65# 45-49: 95/65# 50-54: 75/55# 55-59: 75/55# 60-64...

Part B) Max rep burpees in the remaining time of the 6 minutes NOTE : There is a tiebreak, the number of burpees done in the first minute following "Fran" will be used to split ...

ROGUE FRAN: 42-30-18 reps Thrusters 40/30kg Pull Ups - Chest to Bar - Bar Muscle Ups Power Cleans 40/30kg (10 min cap) ROGUE FRAN - Scaled: Pull ups, chest to bar and bar muscle...

RX Event 2 (A) 0:00-8:00 3 Rep Max Back squat Description: At 3-2-1 go, each team will have 8:00 total to find each partner’s 3 rep max back squat. Partners can go in any order ...

RX Event 2 (B): Big Booty Fran For Time: 21-15-9 Thrusters (115/75) (each) Pull ups (each) Description: At the 10:00 mark teams will complete 21-15-9 of thrusters and pull ups. ...

FOR TIME: 200 m partner run 21 synchro thruster 21 synchro pull up 100’ farmer carry 15 synchro thruster 15 synchro pull up 100’ farmer carry 9 synchro thruster 9 synchro pull u...

At the sound of "3,2,1, go", both athletes will move to the dumbbells and complete 21 synchronized thrusters. Once all reps have been completed, they will move to the rig and co...

For time: 9-15-21 Pullups Thrusters ELITE/RX/MASTERS/TEENS/INTERMEDIATE: (95/65) SCALED/NOVICE: (75/55) ring rows

For time: 9-15-21 Synchro pullups Synchro thrusters ELITE: (95/65) SCALED: (75/55) Ring rows *At the call of 3-2-1 go, athletes will advance to the pull up bar and perform synch...

FOR TIME: 200 m partner run 21 synchro thruster 21 synchro pull up 100’ farmer carry 15 synchro thruster 15 synchro pull up 100’ farmer carry 9 synchro thruster 9 synchro pull u...

FOR TIME 21/15/09 SYNCHRO THRUSTERS 40/30 KGS SYNCHRO PULL UPS RX: SYNCHRO C2B TIME CAP 5'

DE 5' A 10' 1 RM THRUSTER EACH

Scaled Event 2 (A): Big Booty Fran 0:00-8:00 3 Rep Max Back Squat Description: At 3-2-1 go, each team will have 8:00 total to find each partner’s 3 rep max back squat. Partners ...