Box Step-Up
Lindsay
For Time
24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55 lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35 lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans (75/55 lb)
Wod Type: For TimeMemorial Wods
Air Squat WodsBox Jump WodsBox Step-Up WodsBurpee WodsClean WodsDeadlift WodsDip/Ring Dip/Tricep Dip WodsDouble-Under WodsFront Squat WodsHandstand Push-Up WodsJerk WodsKettlebell Swing WodsLunge WodsOverhead Squat WodsPull-Up WodsPush Press WodsPush-Up WodsRing Row WodsRow (Rowing) WodsRun/Running WodsSit-Up WodsThruster WodsToes-to-Bar/Knees-to-Elbows WodsWall Ball Shot Wods
Competitions:
Molly
AMRAP in 11 minutes
11 Ground-to-Overheads (95/65 lb)
18 Single Dumbbell Box Step-Ups (24/20 in, 50/35 lb)
18 Burpees
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
tttTD42
For Time
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Hang Clean and Split Jerk (2x50/35 lb, alternating foot forward)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
Time Cap: 18 minutes
Wod Type: For Time
Competitions:
Living Room Mash 7
For Time
500 Step-Ups
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Back Extensions
Wod Type: For Time
Competitions:
Pistol Grip Pump
AMRAP in 10 minutes
30 Double-Unders
8 Wall Ball Shots (30/20 lb)
10 Dumbbell Box Step Overs (2x50/35 lb, 20 in)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Last Alarm
3 Rounds for Time
13 Deadlifts (225/155 lb)
13 Burpees
13 Dumbbell Clusters (2x50/35 lb)
13 Pull-Ups
13 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
Competitions:
John Burnside
3 Rounds for Time
20 Back Squats (205/125 lb)
20 Box Step Ups (30/24 in)
Movements: Back SquatBox Step-Up
Competitions:
Living Room Mash 30
AMRAP in 20 minutes
4 Box Step-Ups (24/20 in)
4 Jumping Jacks
4 Shoulder Taps
Continue with this pattern, adding 4 reps to each movement after every round.
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
The Dean
8 Rounds for Time
11 Single Dumbbell Box Step-Ups (50/35 lb)
22 Unbroken Double-Unders
2 Rope Climbs
1 Squat Clean (225/155 lb)
Cash-Out:
2,019 meter Row
Wod Type: For TimeMemorial Wods
Competitions: