Break Up/Make Up Two Parts (with a Partner)Part A: "The Break Up"EMOM for As Long As Possible:1st minute: 1 Push Press (125/85 lb) + 1 Burpee2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees3rd minute: 3 Push Presses (125/85 lb) + 3 Burpeesetc...10 minute RestPart B: "The Make Up"6 Rounds (alternating*) for Time of:5 Squat Cleans (125/85 lb)10 Pull-Ups200 meter Row*One partner completes a round while the other performs a Max L-Sit, then rests. Wod Type: For Rounds/Reps (AMRAP)For TimeMovements: BurpeeCleanL-SitPull-UpPush PressRow (Rowing)Burpee WodsClean WodsL-Sit WodsPull-Up WodsPush Press WodsRow (Rowing) WodsCompetitions:
Lovelace For Time5 mile run6 minute Plank Hold (cumulative)20 Burpee Pull-Ups160 Walking Lunges64 Push-Ups64 Sit-Ups Wod Type: For TimeHero WodsMovements: BurpeeLungePlank HoldPull-UpPush-UpRun/RunningSit-UpBurpee WodsLunge WodsPlank Hold WodsPull-Up WodsPush-Up WodsRun/Running WodsSit-Up WodsCompetitions:
Rowan 11 Rounds for Time (in a Team of 4)11 Clean-and-Jerks (155/105 lb)11 Burpees11 Chest-to-Bar Pull-Ups11 American Kettlebell Swings (53/35 lb)15 AbMat Sit-Ups7 Front Squats (155/105 lb)80 Double-UndersDuring the 11 Rounds:1,145 meter Row (each team member) Wod Type: For TimeMemorial WodsMovements: BurpeeCleanDouble-UnderFront SquatJerkKettlebell SwingPull-UpRow (Rowing)Sit-UpBurpee WodsClean WodsDouble-Under WodsFront Squat WodsJerk WodsKettlebell Swing WodsPull-Up WodsRow (Rowing) WodsSit-Up WodsCompetitions:
Assault Burnout 10 Rounds for Time5 Kettlebell Thrusters (85/53 lb)10 Kettlebell Sumo Deadlift High-Pulls (85/53 lb)5 Burpee Box Jumps (30/24 in)10 calorie Assault Air Bike Wod Type: Benchmark WodsFor TimeMovements: Air Biking/Assault BikingBox JumpBurpeeSumo Deadlift High-PullThrusterAir Biking/Assault Biking WodsBox Jump WodsBurpee WodsSumo Deadlift High-Pull WodsThruster WodsCompetitions:
AMRAP 4 Autism 2019 AMRAP (with a Partner) in 32 minutes52 foot Synchro Lunges18 Clean-and-Jerks (95/65 lb)16 Synchro Bar Facing Burpees18 calorie Bike Erg18 calorie Row Wod Type: For Rounds/Reps (AMRAP)Movements: Air Biking/Assault BikingBurpeeCleanJerkLungeRow (Rowing)Air Biking/Assault Biking WodsBurpee WodsClean WodsJerk WodsLunge WodsRow (Rowing) WodsCompetitions:
Beast Mode AMRAP in 25 minutes5 Bear Complexes (135/95 lb)10 Bar-Over Burpees15 Toes-to-Bars20 Push-Ups25 calorie Assault Air Bike Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)Movements: Air Biking/Assault BikingBack SquatBurpeeCleanFront SquatPush PressPush-UpToes-to-Bar/Knees-to-ElbowsAir Biking/Assault Biking WodsBack Squat WodsBurpee WodsClean WodsFront Squat WodsPush Press WodsPush-Up WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions:
Shane AMRAP (in a team of 4) in 20 minutes8 Inverted Burpees21 Air Squats12 Burpees Wod Type: For Rounds/Reps (AMRAP)No Equipment (Home Wods)Movements: Air SquatBurpeeInverted BurpeeAir Squat WodsBurpee WodsInverted Burpee WodsCompetitions:
Donna 5 Rounds for Time60 High Knees30 Burpees20 Chair Dips10 Air Squats Wod Type: For TimeHero WodsNo Equipment (Home Wods)Movements: Air SquatBurpeeDip/Ring Dip/Tricep DipAir Squat WodsBurpee WodsDip/Ring Dip/Tricep Dip WodsCompetitions:
Living Room Mash 1 50-40-30-20-10 Reps for TimeBurpeesAir SquatsPush-UpsSit-Ups Wod Type: For TimeNo Equipment (Home Wods)Movements: Air SquatBurpeePush-UpSit-UpAir Squat WodsBurpee WodsPush-Up WodsSit-Up WodsCompetitions:
Deck of Death Complete the Deck For TimeDraw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.Suit determines the exercise:Hearts = Push-UpsDiamonds = Sit-UpsClubs = Air SquatsSpades = Box jumps (24/20 in)Card value determines the number of reps (face cards = 10, Aces = 11).Jokers = 15 Burpees Wod Type: Benchmark WodsFor TimeMovements: Air SquatBox JumpBurpeePush-UpSit-UpAir Squat WodsBox Jump WodsBurpee WodsPush-Up WodsSit-Up WodsCompetitions: