For Time
21 Back Squats (225/185 lb)
400 meter Run
15 Front Squats (185/135 lb)
800 meter Run
9 Overhead Squats (135/95 lb)
1600 meter Run
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.
Langsdorf 347
3 Rounds for Time
400 meter Run
7 Unbroken* Bear Complexes (135/95 lb)
* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)
Competitions:
Jonno
Three Parts For Time
3 Rounds of:
5 Hang Power Cleans (40/30 kg)
10 Push Presses (40/30 kg)
15 Back Squats (40/30 kg)
800 meter Run
3 Rounds of:
5 Overhead Squats (40/30 kg)
10 Sumo Deadlift High-Pulls (40/30 kg)
15 Front Squats (40/30 kg)
30 Ball Slams (30/20 lb)
3 Rounds of:
5 Power Cleans (40/30 kg)
10 Squat Cleans (40/30 kg)
15 Deadlifts (40/30 kg)
30 Box Jumps (24/20 in)
Competitions:
James Giberson
For Time
10-9-8-7-6-5-4-3-2-1 Reps:
Front Squats (185/135 lb)
1-2-3-4-5-6-7-8-9-10 Reps:
Box Jumps (30/24 in)
Movements: Box JumpFront Squat
Competitions:
Unknown Heroes
For Time
21 Front Squats (95/65 lb)
21 Pull-Ups
21 Sumo Deadlifts (95/65 lb)
21 Push-Ups
21 Push Presses (95/65 lb)
21 Wall Climbs
21 Squat Cleans (95/65 lb)
21 Burpees
21 Curtis P’s* (95/65 lb)
21 Toes-To-Bars
21 Double-Unders
21 Power Snatches (95/65 lb)
21 Broad Jumps
21 Wall Ball Shots (20/14 lb)
21 Box Jumps (24/20 in)
21 Calorie Row
21 Overhead Squats (95/65 lb)
21 Kettlebell Swings (53/35 lb)
21 Kettlebell Snatches (53/35 lb)
21 Kettlebell Taters** (53/35 lb)
21 Thrusters (95/65 lb)
Time Cap: 45 minutes
Competitions:
Think Pink
AMRAP in 9 minutes
From 0:00-3:00, perform:
Clean-and-Jerks (135/95 lb)
Then, from 3:00-6:00, perform:
Bar Facing Burpees
Lastly, from 6:00-9:00, perform:
Front Squats (135/95 lb)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Why Suffer Alone
2 Rounds for Time
20 Dumbbell Squats (2x40/25 lb)
30 Burpees
200 meter Run
20 Dumbbell Push Presses (2x40/25 lb)
15 Lateral Jumps Over Dumbbells
200 meter Run
20 Dumbbell Lunges (2x40/25 lb)
20 Dumbbell Power Cleans (2x40/25 lb)
200 meter Run
Wod Type: Benchmark WodsFor Time
Competitions:
Ken Zink
7 Rounds for Time
71 Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans (135/95 lb)
9 Front Squats (135/95 lb)
Competitions:
Kilino Jo
For Time (in a Team of 3):
Buy In:
1997 meter Row
Then, 4 Rounds of:
16 Deadball Over Bar (chest height) (50/35 kg)
13 Rope Climbs
29 Deadball Bear Hug Squats
24 Clean & Jerks (60/40kg)
Cash Out:
2017 m Deadball March*
*Carry 2 Deadballs per team:
Males: 1 x 40kg and 1 x 20kg
Females: 1 x 30kg and 1 x 20kg
Wod Type: For TimeMemorial Wods
Competitions:
The Broken Thruster Hill
For Time
2-4-6-8-10-8-6-4-2 reps of:
Front Squats (205/135 lb)
Push Presses (205/135 lb)
Wod Type: For Time
Movements: Front SquatPush Press
Competitions: