4 Rounds (with a Partner) for Time
8 Man Makers (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks
Cash out:
500 Double-Unders / Row
Competitions:
Flutter Kick/Leg Raise
9 WODS were found
Flutter Kick/Leg Raise
Living Room Mash 5
5 Rounds in 24 minutes
1 minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest
Competitions:
Mata Mile
For Time (with a Partner)
Partner A:
400 meter Ruck Run (30/20 lb)
Partner B while the other Run:
Max Ruck Squats (30/20 lb)
Max Ruck Plank Hold (30/20 lb)
Max Ruck Lunges (30/20 lb)
Max Flutter Kicks
Finally, perform:
1 mile Ruck Run (30/20 lb, together)
While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, athletes will switch and move to the next station.
Wod Type: For TimeNo Equipment (Home Wods)
Competitions:
Dennis Scauso
For Time
25 Pull-Ups
10 Deadlifts (225/155 lb)
50 Push-Ups
10 Deadlifts (225/155 lb)
75 Sit-Ups
10 Deadlifts (225/155 lb)
100 Air Squats
10 Deadlifts (225/155 lb)
125 Flutter Kicks (4 counts)
Competitions:
50’s Chipper
For Time
50 Air Squats to Box Jumps (24/20 in)
50 Dumbbell Push Jerks (2x50/35 lb)
50 Weighted Horizontal Leg Lifts (50/35 lb)
50 Front Rack Lunges (50/35 lb)
50 foot Handstand Walk
Wod Type: Benchmark WodsFor Time
Competitions:
Wheeler
For Time
21 Flutter Kicks (4-count)
2100 meter Run
Then, 4 rounds of:
10 Pull-Ups
22 Sit-Ups
15 Push-Ups
11 Burpees
20 Air Squats
Competitions:
SAAPM 2020
For Time
3 Rounds of:
12 Squat Jumps
12 Hand Release Push-Ups
12 Wide-Arm Push-Ups
20 Straight Leg Raises
Directly into, 3 Rounds of:
10 Tuck Jumps
20 Shoulder Tap Push-Ups
20 Alternating Airborne Lunges
10 V-Ups
Finally, 3 Rounds of:
60 second Plank
25 Half-Jacks
20 4-Count Mountain Climbers
15 Air Squats
Wod Type: For TimeNo Equipment (Home Wods)
Competitions:
Deligiannis
For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
Wod Type: For TimeMemorial Wods
Competitions:
Freiwald
For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars or 11 Sit-Ups
Competitions: