Contact 22 Finale For Time200 meter Run22 Snatches (95/65 lb)22 Pull-Ups22 Medicine Ball Cleans (20/14 lb)22 Elbow Plank to Push-Ups22 Wall Ball Shots (20/14 lb)22 Deadlifts (95/65 lb)22 Air Squats22 Overhead Walking Lunges (45/25 lb plate)22 Box Jumps (24/20 in)22 Power Cleans (95/65 lb)2x20 second Bar Hang22 calorie Row22 Handstand Push-Ups22 Back Squats (95/65 lb)22 Chest-to-Bar Pull-Ups22 Bar Facing Burpees22 Thrusters (95/65 lb)22 Jerks (95/65 lb)2 Rope Climbs22 Overhead Squats (96/65 lb)22 Kettlebell Swings (1.5/1 pood) Wod Type: For TimeMovements: Air SquatBack SquatBox JumpBurpeeCleanDeadliftHandstand Push-UpHang HoldJerkKettlebell SwingLungeOverhead SquatPlank HoldPull-UpPush-UpRope ClimbRow (Rowing)Run/RunningThrusterWall Ball ShotAir Squat WodsBack Squat WodsBox Jump WodsBurpee WodsClean WodsDeadlift WodsHandstand Push-Up WodsHang Hold WodsJerk WodsKettlebell Swing WodsLunge WodsOverhead Squat WodsPlank Hold WodsPull-Up WodsPush-Up WodsRope Climb WodsRow (Rowing) WodsRun/Running WodsThruster WodsWall Ball Shot WodsCompetitions:
SSG Atkins For TimeCash-In: 800 meter Kettlebell Run (45/35 lb)50 Box Jumps (24/20 in)50 Wall Ball Shots (20/14 lb)1 minute Hang Hold50 Kettlebell Swings (45/35 lb)50 Ball Slams (20/14 lb)200 meter Farmer's Carry (2x45/25 lb)1 minute Hang Hold50 Push Presses (95/65 lb)50 Hand Release Push-Ups50 Jumping Pull-Ups50 Tire Flips (230/160 lb)200 meter Farmer's Carry (2x45/35 lb)1 minute Hang Hold50 BurpeesCash-Out:800 meter Kettlebell Run (45/35 lb)75 second Hang Hold* *Penalty for breaking during the 75-second hang hold: perform 75 burpees Wod Type: For TimeHero WodsMovements: Ball SlamBox JumpBurpeeFarmer's CarryHang HoldKettlebell SwingPull-UpPush PressPush-UpTire FlipWall Ball ShotWeighted Walk/RunBall Slam WodsBox Jump WodsBurpee WodsFarmer's Carry WodsHang Hold WodsKettlebell Swing WodsPull-Up WodsPush Press WodsPush-Up WodsTire Flip WodsWall Ball Shot WodsWeighted Walk/Run WodsCompetitions:
Steve Hill AMRAP (with a Partner) in 20 minutesBuy-in: 5 Rounds (each)Partner A: 20/15 calorie RowPartner B: 20 GHD Sit-Ups* Switch after both partners finish In the remaining time, AMRAP of:Partner A: Bench Presses (155/105)Partner B: Hang Hold from a Pull-Up Bar* Switch as needed Wod Type: For Rounds/Reps (AMRAP)Memorial WodsMovements: Bench PressGHD Sit-UpHang HoldRow (Rowing)Bench Press WodsGHD Sit-Up WodsHang Hold WodsRow (Rowing) WodsCompetitions:
Gilbert Baker For Time6 minute Hang HoldEach time you drop from the bar, perform:1st Drop: 800 meter Run20 Burpee Box Jumps (24/20 in)2nd Drop:600 meter Run20 Burpee Box Jumps (24/20 in)3rd Drop:400 meter Run20 Burpee Box Jumps (24/20 in)4th and subsequent Drops:200 meter Run20 Burpee Box Jumps (24/20 in) Wod Type: For TimeMemorial WodsMovements: Box JumpBurpeeHang HoldRun/RunningBox Jump WodsBurpee WodsHang Hold WodsRun/Running WodsCompetitions:
Mark & Dennis 8 Rounds for Time (with a Partner)4 Box Jumps (each) (34/28 in, switch every rep)18 Deadlifts (245/170 lb) / Hang Hold*7 Synchronized Bar Facing Burpees36 Wall Ball Shots (20/14 lb, switch every 6 reps)*While one athlete performs the Deadlift, the other athletes will hang from the Pull-Up Bar. Switch as necessary.Time Cap: 40 minutes Wod Type: For TimeHero WodsMovements: Box JumpBurpeeDeadliftHang HoldWall Ball ShotBox Jump WodsBurpee WodsDeadlift WodsHang Hold WodsWall Ball Shot WodsCompetitions:
Hang In There Partner EMOM (with a Partner) in 20 minutes5 Thrusters (95/65 lb)5 BurpeesWhile partner hangs from Pull-Up Bar Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)Movements: BurpeeHang HoldThrusterBurpee WodsHang Hold WodsThruster WodsCompetitions:
Kristin For Time2 minute Hang Hold100 Double-Unders40 V-Ups30 Cleans (80% max)40 V-Ups30 Cleans (80% max)100 Double-Unders2 minute Hang Hold Wod Type: For TimeMovements: CleanDouble-UnderHang HoldV-UpClean WodsDouble-Under WodsHang Hold WodsV-Up WodsCompetitions:
Kevin 3 Rounds for Time32 Deadlifts (185/135 lb)32 Hanging Hip Touches (alternating arms)800 meter Running Farmer Carry (15 lb dumbbells) Wod Type: For TimeHero WodsMovements: DeadliftFarmer's CarryHang HoldDeadlift WodsFarmer's Carry WodsHang Hold WodsCompetitions:
Coffland For Time6 minute Hang Hold (cumulative)Each time you drop from the bar, perform:800 meter Run30 Push-Ups Wod Type: For TimeHero WodsMovements: Hang HoldPush-UpRun/RunningHang Hold WodsPush-Up WodsRun/Running WodsCompetitions: