Bibliothèque WODs

21.6 – “GymNasty” For time – Time cap 12 min 50 Pistols (single leg squats) 25 Pull ups 40 Pistols 20 Chest-to-bar pull ups 30 Pistols 15 Bar Muscle ups This workout includes a ...

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 ...

THIS WEEK, THERE ARE TWO SCORES (DOUBLE POINTS) AVAILABLE FOR THE SCOREBOARD…. PART A: Your choice of a 5km Run or Row for time (Runs must be complete on a treadmill or a curve ...

THIS WEEK, THERE ARE TWO SCORES (DOUBLE POINTS) AVAILABLE FOR THE SCOREBOARD…. PART A: Your choice of a 5km Run or Row for time (Runs must be complete on a treadmill or a curve ...

4 minute EMOM Find your 1 RM Squat Snatch After this you can rest for 2 minutes, until workout 21.7b starts. See separate workout description. Variations Rx’d Teens 12-13 / Rx’d...

4 minute EMOM Find your 1 RM Squat Snatch After this you can rest for 2 minutes, until workout 21.7b starts. See separate workout description. Variations Rx’d Teens 12-13 / Rx’d...

4 minute EMOM Find your 1 RM Squat Snatch After this you can rest for 2 minutes, until workout 21.7b starts. See separate workout description. Variations Rx’d Teens 12-13 / Rx’d...

21.7b – “Lift some more” 1 min AMRAP Squat snatch, pick load Variations Rx’d Teens 12-13 / Rx’d Masters 55+ / all Scaled divisions: Hang Power Snatch Watch the Scaled video here...

21.7b – “Lift some more” 1 min AMRAP Squat snatch, pick load Variations Rx’d Teens 12-13 / Rx’d Masters 55+ / all Scaled divisions: Hang Power Snatch Watch the Scaled video here...

21.7b – “Lift some more” 1 min AMRAP Squat snatch, pick load Variations Rx’d Teens 12-13 / Rx’d Masters 55+ / all Scaled divisions: Hang Power Snatch Watch the Scaled video here...

YOUR GOAL – To Perform 250 Double Unders (Rx Athletes) For Time: Starting with 2 repetitions of Burpees and Kettlebell Sumo Deadlift High Pull on Min 0:00 and increase reps by 1...

Y OUR GOAL – To Perform 400 Single Unders (Scaled) For Time: Starting with 2 repetitions of Burpees and Kettlebell Sumo Deadlift High Pull on Min 0:00 and increase reps by 1 Eve...

21.8 – “Get into the flow” 1 – 2 – 3 – 4 – 5 Handstand push up Toes to bar Pull up Bar Muscle up Time cap: 7 minutes Variations This workout is for the Rx’d divisions only Equip...

21.8 – “Get into the flow” 1 – 2 – 3 – 4 – 5 Handstand push up Toes to bar Pull up Bar Muscle up Time cap: 7 minutes Variations This workout is for the Rx’d divisions only Equip...

21.8 – “Get into the flow” 1 – 2 – 3 – 4 – 5 Handstand push up Toes to bar Pull up Bar Muscle up Time cap: 7 minutes Variations This workout is for the Rx’d divisions only Equip...

AS MANY REPETITIONS AS POSSIBLE IN 15 MINUTES OF: 10 HAND RELEASE PRESS UPS (PRESS UPS/PRESS UPS ON KNEES FOR SCALED ATHLETES) 15 BUTTERFLY SIT UPS 20 AIR SQUATS 40m FARMERS CAR...

21.9 – “Burn your Engines” For time 1round Calorie row 40 Lateral Burpees over the rower 40 Deadlifts Time cap 6 minutes Variations Burpees over the rower RX’d Teens 12-13 / RX’...

21.9 – “Burn your Engines” For time 1 round Calorie row 40 Lateral Burpees over the rower 40 Deadlifts Time cap 6 minutes Variations Burpees over the rower RX’d Teens 12-13 / RX...

21.9 – “Burn your Engines” For time 1 round Calorie row 40 Lateral Burpees over the rower 40 Deadlifts Time cap 6 minutes Variations Burpees over the rower RX’d Teens 12-13 / RX...

Binome A : 21 Burpees Box Jump Over 75cm Synchro Binome B : 21 Burpees Box Jump Over 60cm Synchro Binome A : 15 Clean and Jerk @70kg Synchro Binome B : 15 Clean and Jerk @60/40k...

Complete as many rounds as possible in 15 minutes of: - 3 wall walks - 12 dumbbell snatches - 15 box jump-overs ♀ 35-lb dumbbell, 20-in box ♂ 50-lb dumbbell, 24-in box WORKOUT V...

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs ♀ 35-lb dumbbell, 20-in box ♂ 50-lb dumbbell, 24-in box

THE WORKOUT RX/ELITE 60 Wall Balls 9/6KG (to a 10/9ft target) 30 Hang Clean & Jerk @ 52.5/35 KG 60/50 Cal Row Rest 2 Minutes 3 Rounds: 15 Chest To Bar Pull Ups 15 Front Squats @...

THE WORKOUTS (to be completed as individuals) COMPETE 60 Wall Balls 9/6KG (to a 10/9ft target) 30 Hang Clean & Jerk @ 52.5/35 KG 60/50 Cal Row Rest 2 Minutes 3 Rounds: 15 Chest ...

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 50-lb dumbbell, 24-in box