Bibliothèque WODs

Scale Event 2 (B): Big Booty Fran For Time: 21-15-9 Thrusters (75/55) (each) Ring Rows (each) Description: At the 10:00 mark teams will complete 21-15-9 of thrusters and pull up...

Share the work as you want 10 min cap RX 300 Single Unders 30 Thrusters 50 / 35 30 Pull ups 150 Double Unders 20 Thrusters 60 / 40 20 Chest to Bar 75 Crossover Singles 10 Thrust...

Solo Workout 2 - Tour De Fran Time Cap: 12 minutes 4 Rounds For Time: 15/12 Cal Echo Bike 12 C2B PU 9 Thrusters Rx Barbell: 115/75 lbs C2B PU Intermediate Barbell: 95/65 lbs PU ...

For time: 30 - Synchro T2B (MF) 21 - Worm Thrusters 20 - Synchro Pull-ups (MF) 15 - Worm Thrusters 10 - Synchro Bar Muscle-ups (MF) 9 - Worm Thrusters . Time cap: 12 minutes

Partner A 21 Thrusters 95/65 21 Pull-ups Partner B 21 Thrusters 95/65 21 Chest to Bar Pull-ups Partner A 15 Thrusters 95/65 15 Pull-ups Partner B 15 Thrusters 95/65 15 Chest to ...

Test 3 - Starter Partner A 21 Thrusters 75/55 21 Hang Single Arm DB Snatch 35/20 Partner B 21 Thrusters 75/55 21 Hang Single Arm DB Snatch 35/20 Partner A 15 Thrusters 75/55 15 ...

Fran 21-15-9 Thrsuters & pullups Barbells: 40kg/30kg RX 30kg /20kg Scaled Pullup variations: Kipping, Butterfly, Strict RX Jumping pullups from box Scaled

PART A 7 minutes to find 1RM of Complex 1 Hang Squat Snatch + 1 Overhead Squat immediately followed by PART B 42 - 30 - 18 Dumbbell Thrusters *Handstand hold to allow the DB thr...

PART A 7 minutes to find 1RM of Complex 1 Hang Squat Snatch + 1 Overhead Squat immediately followed by PART B 42 - 30 - 18 Dumbbell Thrusters *Handstand hold to allow the DB thr...

Format : For time Scaled 21 – 15 – 9 · Sync Burpee over DB · Sync Dual DB Thruster (15/10 kg) Intermediate 21 – 15 – 9 · Sync Pull-ups · Sync Dual DB Thruster (22.5/15 kg) Elite...

3 RFT 18/15 Thrusters Bar Muscle Ups/C2B/Ring Rows

Thruster PU-C2B-MU-RR Relay

2 athletes (1 man, 1 woman OR 2 men OR 2 women) will perform: Team Double Fran – 2 rounds for time of 21-15-9 Thrusters and Pull Ups. One athlete works at a time. Share the work...

Event 8 (8 Minute Time Cap) 35-54: Five rounds for time of: 15 Thrusters (95/65 lbs) 15 Chest-to-Bar Pull-Ups 55-59: Five rounds for time of: 10 Thrusters (65/45 lbs) 10 Chest-t...

Event 3 Turn Than Fran Upside Down For time; In Male/Female Pair 1: 21-15-9 Synchronised Thruster Synchronised Chest to Bar Pull-Up Wall Walks Then; Male/Female Pair 2: 21 Synch...

**RX For Time** 15min CAP Total (2 Parts) Part 1 - 15/12/9 x Thrusters - 42.5/30kg and Chest to Bar Pull Ups Part 2 - 3/6/12 x Thrusters - 60/42.5kg and Bar Facing Burpees **Sca...

WOD 1 A) 00:00 / 12:00 AMRAP 12min 18 cal row 12 sandbags squat + Steps up / Steps down box (30/20kg) 6 broad jumps 2m/1,5m

15:00 / 27:00 E2MOM x 6 1min30 on / 30s off 10 burpees to line Max wall ball in remaining time 12/9kg

For time 10 RFT 3 sandbag devil press (30/20kg) 3 hi box jumps over

9-minute AMRAP 21 Thrusters 21 Chin over Bar Pullups 15 Thrusters 15 Chest to Bar Pullups 9 Thrusters 9 Bar Muscle Ups Weight (Men / Women): Rx: 95 lbs / 65 lbs; 115 lbs / 85 lb...

00:00 / 12:00 AMRAP 12min SYNCHRO 40 air squat (1 sandbag 30/20kg) 20 burpees over the line 10 shuttle run

15:00 / 27:00 E2MOM x 6 1.45 on / 15s off You Go, I Go! 20/15 cal row Max wall ball 12/9kg

30:00 / 40:00 For time SHARE 10 RFT 10 zercher lunges 50/35kg 1 rope climb (legless hommes)

WOD 2 "FRANkenstein" For Time: 12 min time cap Rx: 21 Thrusters (115/75 lb) 21 Pull-ups 15 Thrusters 15 Chest-to-bar Pull-ups 9 Thrusters 9 Bar Muscle-ups 15 Thrusters 15 Chest-...

WOD 2 FOR TIME 21 - 15 - 9 Thrusters @ 50/35 kgs Chest To Bar Pull Ups Cap Time 8'