Bibliothèque WODs

AMRAP A 5 minutes 3-6-9-12-… Burpees Box Jump Over (Relay) Over Head Squat Synchro @3 2’ Rest AMRAP B 5 minutes 3-6-9-12-… Burpees Box Jump Over (Relay) Over Head Squat Synchro ...

Voir description 21.1 A

Voir 21.1 A

WORKOUT 21.1 - "ON WATER WALL" INDIVIDUAL Rx CATEGORY For Time: --------------- 10-8-6-4-2 (20m Shuttles) 10-20-30-40-50 Power Bag Reverse Lunges (20kg Male/10kg Female) * After...

For Time: ------------- 10-8-6-4-2 (20m Shuttles) 10-20-30-40-50 Power Bag Reverse Lunges (20kg Male/ 10kg Female) * After every set of Power bag Reverse Lunges the Athlete must...

WORKOUT 21.1 - "ON WATER WALL" INDIVIDUAL Rx CATEGORY For Time: --------------- 10-8-6-4-2 (20m Shuttles) 10-20-30-40-50 Power Bag Reverse Lunges (20kg Male/10kg Female) * After...

For Time: ------------- 10-8-6-4-2 (20m Shuttles) 10-20-30-40-50 Power Bag Reverse Lunges (20kg Male/ 10kg Female) * After every set of Power bag Reverse Lunges the Athlete must...

Part A: RX: 42 Pull-Ups 42 Back Squats (115/75) 30 Chest to Bar Pull-Ups 30 Front Squats (115/75) 18 Bar Muscle-Ups 18 Thrusters (115/75) Scaled: 42 Ring Rows 42 Back Squats (75...

Part B RX: Total Calorie Row Scaled: Total Calorie Bike Tiebreak: Time to complete Back Squats of Part A Workout Rules: At the count of 3, 2, 1, GO! one athlete will start accum...

FOR TIME: 500m Row 20 Devil Press Dumbbell Weight Rx Males – 2 x 20kg DB’s Rx Females – 2 x 10kg DB’s Over 50’s Rx Males – 2 x 15kg DB’s Over 50’s Rx Females – 2 x 7.5kg DB’s

FOR TIME: 500m Row 20 Single Arm Dumbbell Devil Press - 5 MINUTE TIME CAP - Dumbbell Weight Rx Males – 1 x 15kg DB’s Rx Females – 1 x 10kg DB’s Over 50’s Rx Males – 1 x 12.5kg D...

21.10 – “Finish STRONG” AMRAP of 3 minutes Max reps Overhead squats Variations Scaled divisions: Back squats Watch the YouTube video for Scaled Equipment preparation Barbell wit...

21.10 – “Finish STRONG” AMRAP of 3 minutes Max reps Overhead squats Variations Scaled divisions: Back squats Watch the YouTube video for Scaled Equipment preparation Barbell wit...

21.10 – “Finish STRONG” AMRAP of 3 minutes Max reps Overhead squats Variations Scaled divisions: Back squats Watch the YouTube video for Scaled Equipment preparation Barbell wit...

21.1 will include 2 scores inside of an 8:00 clock. 21.1A is for time. 5 Rounds 5 Synchronized Deadlifts 20 Alternating Wall Balls 21.1B is for reps. After 21.1A with the time r...

21.1 will include 2 scores inside of an 8:00 clock. 21.1A is for time. 5 Rounds 5 Synchronized Deadlifts 20 Alternating Wall Balls 21.1B is for reps. After 21.1A with the time r...

Repeat of 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell sn...

TBD 3/11/2021

10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump...

10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump...

WORKOUT 21.2 Repeat of 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 4...

Workout 2: For Time (14 Minute Cap) 4 Rounds Double Unders 40’ Double DB Front Rack Lunge Rope Climbs Age Group DUs Dbl DB FRL Rope Climbs 35-39 M/F 75 70 / 50 4-3-2-1 40-44 M/F...

For Time: 3 Rounds 7 Power Snatch 135/85# 14 Chest to Bar Pull Ups Then, Rest 3 minutes before continuing with: 3 Rounds 5 Hang Power Snatch 155/105# 10 Bar Muscle Ups Time Cap:...

For Time: 3 Rounds 7 Power Snatch 65/45# 14 Chest to Bar Pull Ups Then, Rest 3 minutes before continuing with: 3 Rounds 5 Hang Power Snatch 85/65# 10 Bar Muscle Ups Time Cap: 12...

For Time: 3 Rounds 7 Power Snatch 95/65# 14 Chest to Bar Pull Ups Then, Rest 3 minutes before continuing with: 3 Rounds 5 Hang Power Snatch 115/80# 10 Bar Muscle Ups Time Cap: 1...