Bibliothèque WODs

CHIPPER WORKOUT FOR TIME: 100 Cal Row 75 American KB Swing 50 Burpees 25 Reps of DB Complex 50 Burpees 75 American KB Swing 100 Cal Row Only one partner can exercise at a time. ...

CHIPPER WORKOUT FOR TIME: 80 Cal Row 60 Russian KB Swing 40 Burpees 20 Reps of DB Complex 40 Burpees 60 Russian KB Swing 80 Cal Row Only one partner can exercise at a time. Pair...

21.4 " Monte Cassino" Open Complete For Time - 12 Min Time Cap ----------------------------- 30 - 30 - 30 - 30 - 30 Double Unders (scaled SU) 20 - 18 - 16 - 14 - 12 - WallBalls ...

21.4 " Monte Cassino" Open Complete For Time - 12 Min Time Cap ----------------------------- 30 - 30 - 30 - 30 - 30 Double Unders 20 - 18 - 16 - 14 - 12 - WallBalls 9/6kg 10 - 8...

21.4 " Monte Cassino" Open Complete For Time - 12 Min Time Cap ----------------------------- 30 - 30 - 30 - 30 - 30 Single Skips 20 - 18 - 16 - 14 - 12 - WallBalls 6/4kg 10 - 8 ...

RX: Buy-In: 90/75 Cal Bike In remaining time: Max Snatch Scaled: Buy-In: 90/75 Cal Row In remaining time: Max Snatch Tiebreak: Time to complete buy-in Workout Rules: At the coun...

AMRAP 5 rounds of 90 seconds on a running clock 21 – 18 – 15 – 12 – 9 Wall Balls Remaining time max reps: Box Jump Air Squats 1 rep Box Jump Air Squat = Jump/step onto the box D...

Complete the following complex for max load: 1 deadlift 2 hang power cleans 1 push press* *jerk not permitted Time begins immediately following the completion of 21.3. Time cap:...

Complete the following complex for max load: 1 deadlift 1 lap clean 2 shoulder presses Time begins immediately following the completion of 21.3. Time cap: 7 min.

Complete the following complex for max load: 2 reach downs 5 lap cleans 3 shoulder presses Time begins immediately following the completion of 21.3. Time cap: 7 min.

Complete the following complex for max load: 1 lap clean 3 shoulder presses Time begins immediately following the completion of 21.3. Time cap: 7 min.

Workout 4 and Workout 5: For Time (Workout 4) & Max Weight (Workout 5) Workout 4 – For time (6 minute Cap) 21 Wall Balls 21 HSPU 21 DL 15 Walls Balls 15 HSPU 15 DL 9 Wall Balls ...

For Time 3 Rounds: 15 Toes to Bar 10 Deadlifts 15 Bar Facing Burpees Time Cap: 8 Minutes Score is total time it takes to complete the entire workout or the total number of repet...

21.5 "Mount Longdon" Masters 8 Minute AMRAP ------------------------------------ Ascending Ladder ----------------------------------- 2 / 4 / 6 / 8 / .... Thrusters@35/25kg 2 / ...

21.5 "Mount Longdon" Open 8 Minute AMRAP ------------------------------------ Ascending Ladder ----------------------------------- 2 / 4 / 6 / 8 / .... Thrusters@40/30kg 2 / 4 /...

21.5 "Mount Longdon" Scaled 8 Minute AMRAP ------------------------------------ Ascending Ladder ----------------------------------- 2 / 4 / 6 / 8 / .... Thrusters@30/20kg 2 / 4...

AS MANY REPETITIONS AS POSSIBLE COMBINED ACROSS ALL 3 x 7 min AMRAP’s: AMRAP 7: 400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females) In remaining time of 7 ...

AS MANY REPETITIONS AS POSSIBLE COMBINED ACROSS ALL 3 x 7 min AMRAP’s: AMRAP 7: 400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females) In the remaining time o...

FOR TIME: 50 – 40 – 30 – 20 - 10 Calorie Row & 5 – 10 – 15 – 20 - 25 Dumbbell Thrusters Dumbbell Weight Rx - Male – 2 x 20kg, Female – 2 x 10kg Over 50’s Rx – Male 2 x 12.5kg, F...

FOR TIME: 50 – 40 – 30 – 20 - 10 Calorie Row & 5 – 10 – 15 – 20 - 25 Single Arm Dumbbell Thrusters Dumbbell Weight Scaled – Male – 1 x 10kg, Female 1 x 7.5kg Over 50’S Scaled – ...

For Time – Time cap 7 minutes 5 rounds Double Dumbbell DT 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Variations All age groups, Rx'd and/or Scaled divisions perform...

Workout 6 and Workout 7: For Time (Workout 6) & AMRAP (Workout 7) Workout 6 – For time (20 minute Cap combined for 6 & 7) Calorie Row Workout 7 – AMRAP, time remaining (+20 HSW ...

For Time 33-27-21-15-9 Calorie Row Shoulder to Overhead Time Cap: 10 Minutes Score is total time it takes to complete the entire workout or the total number of repetitions compl...

COMPLETE 5 ROUNDS FOR TIME: 20 Single Arm Dumbbell Shoulder to Overhead (10 each arm) 15 Dumbbell Goblet Squats 20 Abdominal Exercises (Changes each round – see below) Abdominal...

COMPLETE 3 ROUNDS FOR TIME: 20 Single Arm Dumbbell Shoulder to Overhead (10 each arm) 15 Dumbbell Goblet Squats 20 Ab Mat Sit Ups Dumbbell Weight Scaled – Male – 1 x 15kg, Femal...