21-15-9 Reps for Time
Burpees
Kettlebell Swings (24/16 kg)
Box Jumps (24/20 in)
Perform 6 Lunges after each exercise
Wod Type: Benchmark WodsFor Time
Competitions:
Box Jump
778 WODS were found
The Box Jump is a perfect movement for improving explosive strength and jumping capability. It actually does as it says.
Yack Attack
EMOM For As Long As Possible
5 Hang Power Cleans (135/95 lb)
5 Front Squats (135/95 lb)
5 Box Jump Overs (24/20 in)
Continue with this pattern, adding 1 rep to each movement every round.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Landon
AMRAP in 30 minutes
800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
Professor’s Bad Day
For Time
Buy-In:
1987 meter Row
Then, 3 Rounds of:
12 Deadlifts (120/75 kg)
17 Burpee Box Jumps (75/60 cm)
Wod Type: For Time
Competitions:
Robert Parro
8 Rounds for Time
8 Front Squats (135/95 lb)
8 Box Jumps (30/24 in)
8 Squat Cleans (135/95 lb)
8 Burpee Box Jumps (24/20 in)
Competitions:
Countdown
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches (95/65 lb)
Box Jumps (24/20 in)
Push-Ups
Sumo Deadlift High-Pulls (95/65 lb)
Wod Type: For Time
Competitions:
Hope
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Artie Stevens
AMRAP (with a Partner) in 29 minutes
5 Rounds of:
Minute 1: Wall Ball Shots (20/14 lb)
Minute 2: Toes-to-Bars
Minute 3: Box Jumps (24/20 in)
Minute 4: Push Presses (75/55 lb)
Minute 5: Row (calories)
Minute 6: Rest
Partners switch every :30 seconds
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
KBL Lunch
6 Rounds for Time
5 Power Snatches (75/55 lb)
5 Wall Ball Shots (20/14 lb)
5 Burpee Box Jump Overs (20/14 in)
5 Handstand Push-Ups
Wod Type: For Time
Competitions:
Constant Variance
For Time
1 Round of:
15 Wall Ball Shots (20/14 lb, 10/9 ft)
154 Kettlebell Swings (55/35 lb)
15 Box Jump Step Downs (24/20 in)
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
Then, 2 Rounds of:
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
15 Wall Ball Shots (24/14 lb)
Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14 lb)
15 Hang Power Snatches (75/55 lb)
15 Burpees
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
Finally, 1 Round of:
15 Box Jump Step Downs (24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35 lb)
15 Hang Power Snatches (75/55 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpees
Rest 5 minutes after each round
Wod Type: For Time
Competitions: