For Time
201 Single Jump Ropes
100 AbMat Sit-Ups
50 Pull-Ups
25 Thrusters (95/65 lb)
Competitions:
Single-Under
50 WODS were found
Cardio Complex
For Time
Round 1: 1000 meter Row 1 mile Assault Air Bike 200 Single-Unders Round 2: 750 meter Row 0.8 mile Assault Air Bike 150 Single-Unders Round 3: 500 meter Row 0.6 mile Assault Air Bike 100 Single-Unders Round 4: 250 meter Row 0.4 mile Assault Air Bike 50 Single-Unders
Wod Type: Benchmark WodsFor Time
Competitions:
Single-Under
Assault Uptempo
5 Rounds for Time
15 Sumo Deadlift High-Pulls (95/65 lb)
30 calorie Assault Air Bike
45 AbMat Sit-Ups
60 Single-Unders
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Man Eater
5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (35/25 lb)
50/40/30/20/10 calorie Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)
Wod Type: Benchmark WodsFor Time
Competitions:
King Snatch
5 Rounds for Time
Chest-to-Bar Pull-Ups
10 Power Snatches
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders
Wod Type: Benchmark WodsFor Time
Competitions:
Assault Quest
5 Rounds for Time
5 Handstand Push-Ups
10 Box Jumps (24/20 in)
15 Sumo Deadlift High-Pulls (95/65 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
30 Single-Unders
Wod Type: Benchmark WodsFor Time
Competitions:
C-Note
For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Snowbird
AMRAP in 22 minutes
35 Kettlebell Swings (50/35 lb)
9 Burpees
35 Air Squats
8 Push-Ups
Cash-Out: 431 Single-Unders
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Dayton Strong
For Time
Buy-In: 250 meter Row
Then, 6 Rounds of:
32 Air Squats
29 Sit-Ups
9 Pull-Ups
8 Burpees
4 Handstand Push-Ups
Cash-Out: 299 Single-Unders
Wod Type: For Time
Competitions: