EMOM in 10 minutes
2 Front Squats (225/155 lb)
5 Burpee Box Jumps (24/20 in)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Front Squat
496 WODS were found
Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.
Speed Demon
3 Rounds for Time
30 Dumbbell Front Squats (35/25 lb)
30 Up-Downs
Wod Type: For Time
Movements: BurpeeFront Squat
Competitions:
Harvell
2 Rounds for Time (with a Partner)
11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95 lb)
400 meter Buddy Carry
55 Front Squats (135/95 lb)
66 Burpees
Competitions:
Cees Haak
2 Rounds for Time (with a Partner)
12 Burpee Wall Ball Shots (20/14 lb)
8 Clean-and-Jerk Complexes* (60/35 kg)
1,969 meter Row
1 minute Handstand Hold (cumulative)
6 Body Basters**
2,016 Single-Unders
*One "Clean-and-Jerk Complex" is: 1 Deadlift, 1 Power Clean, 1 Front Squat, and 1 Shoulder-to-Overhead
**One "Body Blaster" is: a Burpee into a Pull-Up into a Knees-to-Elbows
Wod Type: For TimeMemorial Wods
Competitions:
Zachary James Dyer
AMRAP in 23 minutes
3 Power Cleans (205/145 lb)
14 Handstand Push-Ups
9 Front Squats (205/145 lb)
2 Muscle-Ups
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
Pheezy
3 Rounds For Time
5 Front Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
18 Toes-to-Bars
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
Competitions:
John Tierney
For Time
20 Push Presses + Front Squats + Thrusters (45/25 lb)
15 Push Presses + Front Squats + Thrusters (75/45 lb)
10 Push Presses + Front Squats + Thrusters (95/65 lb)
5 Push Presses + Front Squats + Thrusters (135/95 lb)
Competitions:
Assault Reduction
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Beirut
For Time
Buy-In: 135 Air Squats
Then, 4 Rounds of:
8 Bar Muscle-Ups
20 Power Cleans (52/38 kg)
20 Front Squats (52/38 kg)
Buy-Out: 102 Sit-Ups
Wod Type: For Time
Competitions:
Incredible Hulk
AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions: