AMRAP (in a Team of 3) in 35 minutes
20/15 calorie Air Bike
7x100 meter Sprints
22 Clean-and-Jerks (135/95 lb)
180 Double-Unders
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Clean
1643 WODS were found
If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean.
Assault Breakdown
AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Strongbow
Five 3-minute AMRAPs in 19 minutes
3 Kettlebell Power Cleans (40/32 kg)
6 Push-Ups
9 Air Squats
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Richie
AMRAP (with a Partner) in 42 minutes
From 0:00-10:00, establish:
1 rep max Snatch
2 minute Rest
From 12:00-42:00, AMRAP of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95 lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats
Competitions:
Fck FL
Perform (in Teams of 3) in 120 minutes
Max Burpees
Every 20 minutes complete the next Benchmark WOD:
At 20 min: Team Isabel
60 Snatches (135/95 lb)
At 40 min: Team Cindy
5 Rounds each of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
At 60 min: Team Grace
60 Clean-and-Jerks (135/95 lb)
At 80 min: Team Fran
42-30-18 reps of:
Thrusters (95/65 lb)
Pull-Ups
At 100 min: Team Annie
100-80-60-40-20 reps of:
Double-Unders
Sit-Ups
At 120 min: Team Karen
300 Wall Ball Shots (20/14 lb)
Time Cap for each Benchmark WOD: 10 minutes
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
John Ginley
2 Rounds for Time
10 Push Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats (135/95 lb)
Competitions:
Brian Sweeney
5 Rounds for Time
7 Bear Complexes (135/95 lb)
10 Lateral Over Bar Burpees
Competitions:
Geo Metro Thanksgiving Throwdown
For Time
15 Handstand Push-Ups
10 Cleans (135/95 lb)
10 Strict Pull-Ups
20 Deadlifts (135/95 lb)
25 Push-Ups
15 Back Squats (135/95 lb)
All reps must be unbroken.
Wod Type: Benchmark WodsFor Time
Competitions:
Drago
AMRAP in 15 minutes
150 Double-Unders
45 GHD Sit-Ups
60 Ball Slams (30/20 lb)
30 Hand Release Push-Ups
90 Thrusters (45/35 lb)
30 Russian Twists (30/20 lb)
15 Clean-and-Jerks (135/95 lb)
800 meter Run
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
EOD 133
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (72/54 lb)
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans (135/95 lb)
65 Single Arm Kettlebell Presses (54/34 lb)
16 Partner Over Burpees
400 meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Partner Over Burpees
400 meter Run
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Partner Over Burpees
Each partner wears a Weight Vest (20/14 lb)
Wod Type: For TimeMemorial Wods
Competitions: