3 Rounds, Each for Time
4 Jerks (185/135 lb)
5 Front Squats (185/135 lb)
6 Power Cleans (185/135 lb)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between rounds
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.
Dennis McHugh
AMRAP in 15 minutes
3 Front Squats (135/95 lb)
3 Toes-to-Bars
6 Front Squats (135/95 lb)
6 Toes-to-Bars
9 Front Squats (135/95 lb)
9 Toes-to-Bars
etc...
Continue adding 3 additional reps for each movement after each round until time is up.
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: Front SquatToes-to-Bar/Knees-to-Elbows
Competitions:
Royal Marines Birthday
AMRAP in 25 minutes
1 Rope Climb (4.5 meters)
6 Pull-Ups
6 Front Squats (60/40 kg)
4 Shoulder-to-Overheads (60/40 kg)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Poke the Bear
AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Joseph Hunter
EMOM For As Long As Possible
Death By Squats
1 Squat (70% of 1 Rep Max)
2 Squats (70% of 1 Rep Max)
3 Squats (70% of 1 Rep Max)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Thomas Moody
5 Rounds for Time
7 Bear Complexes (135/95 lb)
400 meter Run
Competitions:
Broomstick Mile
For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements except the run with a PVC pipe (or broomstick).
Wod Type: Benchmark WodsFor Time
Competitions:
Ragnarök
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Patrick Lyons
5 Rounds for Time
5 Deadlifts (135/95 lb)
5 Hang Cleans (135/95 lb)
5 Push Presses (135/95 lb)
Front Squats (135/95 lb)
5 Burpee Box Jumps (24/20 in)
Competitions:
Kenneth Phelan
5 Rounds for Time
5 Deadlifts (155/105 lb)
5 Power Cleans (155/105 lb)
5 Front Squats (155/105 lb)
15 Burpees
Competitions: