LGBT Pride With a Running Clock in 26 minutesFrom 0:00-5:00, perform:50 Burpee Star JumpsThen from 5:01-10:00, AMRAP of:3 Dumbbell Thrusters (50/35 lb)2 Overhead Lunges (50/35 lb)1 Prison BurpeeThen from 10:01-18:00, perform:21-15-9 Alternating Dumbbell Snatches (50/35 lb)Dumbbell Deadlifts (50/35 lb)15-12-9 Dumbbell Hang Snatches (50/35 lb)Sit-Ups12-9-6 Dumbbell Shoulder-to-Overheads (50/35 lb)Hands to Toes V-UpsFinally from 18:01-26:00, perform:10 Dumbbell Ground-to-Overheads (50/35 lb)20 Jumping Squats30 Jumping Jacks40 Russian Twists30 Jumping Jacks20 Jumping Squats10 Dumbbell Ground-to-Overheads (50/35 lb) Wod Type: For Rounds/Reps (AMRAP)Movements: Air SquatBurpeeDeadliftGround-to-OverheadJumping JackLungeRussian TwistShoulder-to-OverheadSit-UpThrusterV-UpAir Squat WodsBurpee WodsDeadlift WodsGround-to-Overhead WodsJumping Jack WodsLunge WodsRussian Twist WodsShoulder-to-Overhead WodsSit-Up WodsThruster WodsV-Up WodsCompetitions:
Joseph Gullickson For Time101 Ground-to-Overheads (75/45 lb)101 Doble-Unders Wod Type: For TimeHero WodsMovements: CleanDouble-UnderGround-to-OverheadJerkSnatchClean WodsDouble-Under WodsGround-to-Overhead WodsJerk WodsSnatch WodsCompetitions:
I Know You’ve Got 5 Minutes 21-15-9 Reps for TimeD-Ball Over Shoulders (150/100 lb)Calorie Bike Erg Time Cap: 5 minutes Wod Type: For TimeMovements: Air Biking/Assault BikingGround-to-OverheadAir Biking/Assault Biking WodsGround-to-Overhead WodsCompetitions:
Hoppy AMRAP in 17 minutes21 Lateral Bar Burpees16 Box Jumps (24/20 in)8 Front Rack Forward Lunges (60/40 kg)3 Ground-to-Overheads (60/40 kg) Wod Type: For Rounds/Reps (AMRAP)Hero WodsMovements: Box JumpBurpeeGround-to-OverheadLungeBox Jump WodsBurpee WodsGround-to-Overhead WodsLunge WodsCompetitions:
Duo Brutus AMRAP in 35 minutesPart A: AMRAP in 4 minutes1 Left Single-Arm Kettlebell Swing (24/16 kg)1 Right Single-Arm Kettlebell Swing (24/16 kg)1 Swing CleanRest 2 minutesPart B: AMRAP in 6 minutesGround-to-Overheads (24/16 kg)Rest 3 minutesPart C: AMRAP in 20 minutesMax Racked Deadlifts (2 x 40/32 kg)Suitcase Carry (1 x 32/24 kg)For Parts A and B: partners work independently. For Part C: partners share the work. Wod Type: For Rounds/Reps (AMRAP)Movements: CleanDeadliftFarmer's CarryGround-to-OverheadKettlebell SwingWeighted Walk/RunClean WodsDeadlift WodsFarmer's Carry WodsGround-to-Overhead WodsKettlebell Swing WodsWeighted Walk/Run WodsCompetitions: Source: https://www.cavemantraining.com/workout/
Assault Odyssey 4 Rounds for Time30 Ground-to-Overheads (45/25 lb plate)15 Toes-to-Bars15 Box Jumps (30/24 in)30 calorie Assault Air Bike Wod Type: Benchmark WodsFor TimeMovements: Air Biking/Assault BikingBox JumpGround-to-OverheadToes-to-Bar/Knees-to-ElbowsAir Biking/Assault Biking WodsBox Jump WodsGround-to-Overhead WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions:
Black Friday For Time (with a Partner)200 Box Jump Overs (24/20 in)150 Wall Balls (20/14 lb)100 Ground-to-Overheads (100/70 lb)75 Bar Over Burpees50 Pull-UpsPartition the work above any wayBuy-In/Cash-Out: 25-foot Handstand Walk (each) Wod Type: For TimeMovements: Box JumpBurpeeGround-to-OverheadHandstand WalkPull-UpWall Ball ShotBox Jump WodsBurpee WodsGround-to-Overhead WodsHandstand Walk WodsPull-Up WodsWall Ball Shot WodsCompetitions:
Living Room Mash 3 For Time50 Duffel Bag Ground-to-Overheads75 Duffel Bag Deadlifts100 Duffel Bag Swings75 Duffel Bag Sit-Ups50 Duffel Bag Overhead Squats Wod Type: For TimeMovements: DeadliftGround-to-OverheadKettlebell SwingOverhead SquatSit-UpDeadlift WodsGround-to-Overhead WodsKettlebell Swing WodsOverhead Squat WodsSit-Up WodsCompetitions:
Strongman’s Cardio For Time21-15-9 calorie Echo Bike10 Strongman Sandbag Over Shoulders (150/100 lb, after each set)Directly into:21-15-9 calorie Row10 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb, after each set) Wod Type: For TimeMovements: Air Biking/Assault BikingBox Step-UpGround-to-OverheadRow (Rowing)Air Biking/Assault Biking WodsBox Step-Up WodsGround-to-Overhead WodsRow (Rowing) WodsCompetitions:
Living Room Mash 22 5 Rounds for Time15 Ground-to-Overheads (pick load & object)30 Step-Ups (pick height & object) Wod Type: For TimeMovements: Box Step-UpGround-to-OverheadBox Step-Up WodsGround-to-Overhead WodsCompetitions: