WoD Endurance du dimanche

Date: 2026-03-22 AMRAP 20 20 Alt DB Snatch (50/35) 40 Wall Balls 60 Cal Row 80 Push-Ups 2 mins pause AMRAP 20 10 Front Squat (135/95) 20 (16) Cal Bike 30 V-Up Toes touch croisé 40 Double-unders

Date: 2026-03-01 For time - Cap 40 mins Down & up (faire 2x les push-ups) 40 Double-Unders 40 Cross-Over 30 Power Clean (115/75) 30 Push-Press (115/75) 20 Toes to Bar 20 Pull-Up 10 Bent-over row (115/75) 10 Deficit Push-up (2x45 / 1x45)

Date: 2026-02-22 AMRAP 24 6 rounds de (1 min on / 10 sec off): 1 min : Max Velo 1 min : Max A/R 3 cases de DB Carry  R1-R4: Dual suitcase,  R2-R5: Single, change de main après chaque A/R R3-R6: Single Front Rail 1 min : max Elastic Lat Pulldown, no grip 1 min : max Floor DB R1-R3-R5 : Alt. DB Press au sol R2-R4-R6: Alt. Skull Crusher au sol 2 mins pause AMRAP 12 3 Strict HSPU ou Wall Walk 5 Hip Snatch (50%) 7 MB Squat Clean (drop entre chaque rep) 9 Bicycle Crunch (G+D = 1) 1

Date: 2026-02-15 For time, cap 44 mins 150 Deadlifts (50%) - P1 travaille, P2 Dead Hold, switch quand vous voulez 150 Candlestick Leg Raise - Les deux travaillent en meme temps (total P1+P2 = 150) 150 cal row - split comme vous voulez 150 DB hang Clean - split comme vous voulez (50/35) 150 Dual DB step-up over synchro (50/35) (20”) Poids Rx peuvent être difficiles. S'ajuster en conséquence.

Date: 2026-02-08 5 Round of EMOM (Rx/Int/Sc) 1- 10/8/6 Burpees Box Jump Over 2- 10/8/6 Power Clean (115/75) 3- 10/8/6 Pull-Ups 4- 20/16/12 Wall Balls 5- 14/12/10 Ski Erg 6- 10/8/6 Toes to Bar (ou Knee High 14-12-10) 7- 12/10/8 Bench Press (115/75) 8- Rest

Date : 2026-02-01 AMRAP 25 Main Gauche: 5 KB Bent-over-row 5 KB Cross Snatch 5 KB Thruster 5 KB Side Lunge (gauche) 5 KB Up-Down Row 20/16 ou Bike 15/12 Main Droite 5 KB Bent-over-row 5 KB Cross Snatch 5 KB Thruster 5 KB Side Lunge 5 KB Up-Down Row 20/16 ou Bike 15/12 5 A/R Russian Twist 5 Floor Pull Over 5 OH Sit-Up Row 20/16 ou Bike 15/12 --------------------------- 2 MIN PAUSE --------------------------- Finisher: 50-40-30-20-10 Double Unders Push-ups CAP: 15 mins

Date: 2026-01-25 WITTMAN (HERO WOD) 7 Round for Time: 15 KB Swing (32/24) 15 Power Clean (95/65) 15 Box Jumps (24/20) + 2 Min Pause + 7 Rounds for Time 10 V-Ups Toes Touch 10 Hand-release Push-ups 10 Goblet Squats (50/35)

Date: 2026-01-18 AMRAP 42 5-10-15-20-25... cal bike hang snatch (75/55) toes to bar wall ball strict bb press (75/55) monster walk elastique (x2) Entre chaque round: A/R Walking lunge avec db sur épaule (50/35) (50' total)

Date: 2026-01-11 1100m row / 1000m 7 wall balls, 5 pull up, 3 toes2bar 1000m row 10 power snatch (95/65) 1000m row 3 wall walks. 20 hrpu 1000m row 10 clean & jerk (95/65) 1000m row 20 v-up toes touch 1000m row 12 box jump over 1000m row 1000m row

Date: 2026-01-04 AMRAP 25 2-4-6-8-10-12… Pull-up Renegade Row KB Swing Crossover (ou DU ou Single) 2 mins pause 21-15-9 Power Snatch + OH Squat (Power Clean / Front Squat) V-Up croisé gauche + V-Up croisé droite + V-Up 2 mains + Reverse Burpee

Date: 2025-12-28 2 mins ON / 30 sec OFF 2 ROUNDS: 1-  P1: Bar Carry - A/R (H: 45+25, F: 45), P2: Zerker Walk (2 KB) A/R, switch chaque A/R - 4 cases 2- Sit-Up + Pass WallBall 3- 5 BB Strict Press, you go I go, never drop 4- Concept 2 Bike: Max Resistance - switch as you wish 5- Synchro DBall Clean 80/50 6- Synchro Hang Snatch (même poids que 3) 7- P1 : Baby Cindy (2 pull-up, 4 push-up, 6 squats) 8- P2: Baby Cindy (2 pull-up, 4 push-up, 6 squats)

Date: 2025-12-21 2 round : round 1 = 24 reps de chaque, round 2 = 25 reps de chaque Double Unders(x2 singles) Pull-ups (ou ring-row) 2DB Floor Press (50/35) Double Unders(x2 singles) 2DB Front Rack Squats (50/35) Push Press (115/75) Double Unders (x2 singles) Toes to Bar (x2 knee high) Hang Clean (115/75) Double Unders (x2 singles) Burpees Wall Balls

Date: 2025-12-14 3 rounds of : 16 Landmine Press (70/45, 45/25, 25,10) 15/12 cal bike ou 300m/250m row 16 Triceps Press Assis (35/20, 25/10)  15/12 cal bike ou 300m/250m row 16 Kettlebell Windmill (24/16, 16/12, 12/8) 15/12 cal bike ou 300m/250m row 2 min break 50 Sumo deadlift - 225/155, 185/135, 135/95 1 min break 50 step-up over 50 Sit-ups 50 Alt DB Hang Clean & Jerk (50/35)

Date: 2025-11-30 JOSHIE 3 rounds for time of: 21 dumbbell snatches, right arm 21 L-sit stick pull-ups 21 dumbbell snatches, left arm 21 L-sit strict pull-ups DB = 40lb/25lb (officiel) Inter: Strict pull-up (no l-sit), aussi possible avec élastique Scaled: 30 strict ring-row corps droit (pas de jambes pliées), ajustez l’angle For time. Cap: 45 minutes

Date: 2025-11-23 Team Wod de 3 For Time - Cap 13 mins Split as you wish (plusieurs peuvent être sur la même station) 100 Slam Ball (40/20) 100 Deadlift (225lb/155lb) 100 T2B ou 150 Knee high 2 min pause For Time - Cap 13 mins Dual Synchro - 150 one arm snatch 200 cal Bike Erg 2 min pause For Time -Cap 13 mins Buy in : 300 DU (ensemble) (ou 600   simples) Suivi de 5 rounds poursuite:  4 OH Squat barre vide 6 box jumps 8 donkey kicks

Date: 2025-11-16 For time: 100 Step-up overs side dual kb 80’ Dual kb zerker carry 100 Dual KB deadlift 80’ Dual kb zerker carry 100 Dual Kb push press 80’ Dual kb zerker carry 100 Dual KB Lunges 80’ Dual kb zerker carry 100 Kb side swing (50g/50d) 80’ Dual kb zerker carry Kb: 16kg/12kg

Date: 2025-10-19 10 rounds For Time de : 200m run 15 DB Thrusters (50/35 - 35/20 - 20/10 ) 15 Hand-Release Push-up 15 KB Swing (24/16 - 16/12 - 12/8) 20 Sit-ups

Date: 2025-10-26 10 rounds de AMRAP 4:00 Buy-in: 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) 10 Alt. KB Hang Clean & Press 10 Step-up overs 10 Plate sit-up pieds fixes 10 cal row ou 7 cal Bike Entre chaque round: 20 sec pause Note: à chaque round, le buy-in diminue

Date: 2025-11-02 En équipe de 2 For Time (2 partenaires travaillent, changez quand vous voulez, 2 partenaires ne peuvent être sur le même exercice) Clean total 10,000 lbs (h-h) / 6,800 lbs (f-f) / 8,400 (h-f) Row total 5 km Break 2 mins Wallball total of 200 Hollow Hold total of 20 minutes

Date : 2025-11-16 For Time 100 Step-up overs side dual kb 80’ Dual kb zerker carry 100 Dual KB deadlift 80’ Dual kb zerker carry 100 Dual Kb push press 80’ Dual kb zerker carry 100 Dual KB Lunges 80’ Dual kb zerker carry 100 Kb side swing (50gauche puis 50 droite) 80’ Dual kb zerker carry rx: 16kg / 12kg