Bibliothèque WODs

"Assault on Fran" 21-15-9 Thrusters (105/95/75) Pull ups Calorie Bike Time Cap: 5:00

For Time: (12 min time cap) Buy in: Team 200m suitcase sandbag carry (Tiebreak time) 21-15-9 BMU / C2B / Jumping pull-ups Thrusters 135/95 - 115/75 - 95/55 Cash out: Team 200m s...

In a 8min Window Complete : 21-15-9 Thrusters C2B Pull Ups In The Remaining Time Build Up To : 1 Rep Max - Thruster Standarts : https://rel.fit/cmc

In a 8min Window Complete : "Fran" 21-15-9 Thrusters 45/30 C2B Pull Ups In The Remaining Time Build Up To : 1 Rep Max - Thruster

"Frankenstein's Monster" 24 partner deadlifts (365/275) 24 wall walks 18 partner deadlifts (365/275) 18 wall walks 12 partner deadlifts (365/275) 12 wall walks Time Cap: 12:00

Workout 4 - "I Got Fran On It" 21-15-9 Calorie Assault Bike Thrusters (115/75) Burpee Over the Bar Pull Ups *8 Minute Time Cap Intermediate - (95/65) - Step Overs Allowed Fun - ...

For Time Cap: 9 minutes 21 - 15 - 9 Chest to Bar Pull Ups 9 - 15 - 21 Thrusters 115/75 At the start of the event, athletes will be begin at the start line. At 3-2-1-GO, Athletes...

For Time Cap: 9 minutes 21 - 15 - 9 Pull Ups 9 - 15 - 21 Thrusters 95/65 At the start of the event, athletes will be begin at the start line. At 3-2-1-GO, Athletes will proceed ...

AMRAP 12' (YGIG) - 10/7 Cal Echo - 6 Tactical Burpees (20/30kg) - 1 Rope Climb (No jump for men)

Override Off The Tracks Workout 1: “Uncle Franny” For Time: w/ a 9min Time Cap RX: 21 Partner Barbell Squats (135/85) 21 Synchro Burpees Over Bar 42 Pull Ups 15 Partner Barbell ...

#4 - My Kinda FRANtasy 21 Deadlifts 21 Pull Ups | Ring Rows | Ring Rows 10 HSPU 15 Cleans 15 Chest to Bar | Pull Ups | Ring Rows 10 HSPU 9 Snatches 9 Bar Muscle Ups | C2B | Pull...

#4 - My Kinda FRANtasy 21 Deadlifts 21 Ring Rows 10 HSPU 15 Cleans 15 Pull Ups 10 HSPU 9 Snatches 9 Chest 2 Bar Pull Ups 10 HSPU Whatever time is remaining complete max effort r...

ML 21.2 ‘FRAN PLUS’ 12min TIME CAP 21,15,9,15,21 THRUSTERS PULL UPS NOTE: TIE BREAK TIME AFTER COMPLETION OF SET OF 9 PULL UPS. SEE THE STANDARDS FOR VARIATIONS FOR DIVISIONS/CA...

12 Minute Cap: Team 400m Run As many rounds as possible in remaining time of: 15 Thrusters 115/85 15 Chest-to-Bar + Toes-to-Bar Athletes must run 400m in order to be able to qua...

Rulebook + Scorecard RX ADVANCED REGULAR Adults + Teens 16-17 23.5 FOR TIME 15-12-9 reps of thrusters C2B pull ups (50 kg ♂, 35 kg ♀) In remaining time do: 23.6 AMRAP 6 power cl...

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...

RX: 21-15-9 ASSAULT BIKE CALS THRUSTERS #75 PULLUPS REPS MAY BE SHARED IN ANY FORMAT BETWEEN ATHLETE 1 & 2 SCALED: 21-15-9 ASSAULT BIKE CALS THRUSTERS #65 RING ROWS REPS MAY BE ...

Max Cals over 15 min Pair 1 7:00 :30 sec anybody Pair 2 7:30

21-15-9 Thrusters @ 75/55 Ring Rows 15-12-9 Thrusters @ 95/65 21-15-9 Ring Rows

With a partner (any pairing) 21-15-9 Thrusters @ 95/65 Pullups 15-12-9 Thrusters @ 115/75 C2B Pullups

15-12-9 Thrusters @ 95/65 21-15-9 Ring Rows 12-9-6 Thrusters @ 115/75 Pullups

the other pair completes 15-12-9 Thrusters @ 115/75 C2B Pullups 12-9-6 Thrusters @ 135/95 Bar Muscle Ups

a partner workout that includes splitting and synchro-ing reps with your teammate. This workout will be completed at Koda Norman. At the sound of “3-2-1 GO” teams will begin a 3...

AG 13-14 Scaled 6 Min CAP to Complete 21, 15, 9 Thrusters 55/35lb Hanging Knee Raises AG 13-14 RX 6 Min CAP to Complete 21, 15, 9 Thrusters 75/55lb Toe to Bar AG 15-17 Scaled 5 ...

FOR REPS: 6:00min Cap Rx 45 Wall-facing HSPU 15 Back Squats or FS (185/135) THEN- MAX Synchro Bar Facing Burpees Masters/Intermediate 21 Wall Walks 15 Back Squats or FS (155/105...