Greg Alia 4 Rounds for Time23 Russian Kettlebell Swings (1.5/1 pood)23 Box Jumps (24/20 in)23 Sit-Ups23 Dumbbell Snatches (35/25 lb)23 Goblet Squats (1.5/1 pood)23 Double-Unders23 Medicine Ball Cleans (20/14 lb)Then:186 seconds (3:06) Plank Hold Wod Type: For TimeHero WodsMovements: Box JumpCleanDouble-UnderGoblet SquatKettlebell SwingPlank HoldSit-UpSnatchBox Jump WodsClean WodsDouble-Under WodsGoblet Squat WodsKettlebell Swing WodsPlank Hold WodsSit-Up WodsSnatch WodsCompetitions:
Stimulus Travel WOD 17 5 Rounds for Time5 Push-Ups30 second Plank5 Push-Ups30 second Plank1 minute Rest Wod Type: For TimeNo Equipment (Home Wods)Movements: Plank HoldPush-UpPlank Hold WodsPush-Up WodsCompetitions:
Valentine’s Day For Time (with a Partner)30 Partner Burpees100 Wall Ball Shots (20/14 lb)100 Pull-Ups200 Double-Unders4 Rope Climbs (20 ft)Then, 4 Rounds of: 15 Thrusters (45/35 lb)15 Kettlebell Swings(53/35 lb)15 Box Jumps (24/20 in) Wod Type: For TimeMovements: Box JumpBurpeeDouble-UnderKettlebell SwingPlank HoldPull-UpRope ClimbThrusterWall Ball ShotBox Jump WodsBurpee WodsDouble-Under WodsKettlebell Swing WodsPlank Hold WodsPull-Up WodsRope Climb WodsThruster WodsWall Ball Shot WodsCompetitions:
Alan For Time1.5 mile Run60 Plank Shoulder Taps15 V-Ups40 Plank Shoulder Taps15 V-Ups40 Plank Shoulder Taps15 V-Ups60 Plank Shoulder Taps1.5 mile Run Wod Type: For TimeNo Equipment (Home Wods)Movements: Plank HoldRun/RunningV-UpPlank Hold WodsRun/Running WodsV-Up WodsCompetitions:
Living Room Mash 36 For Time5 minute Accumulated Plank Hold5 minute Accumulated Left-Side Plank Hold5 minute Accumulated Right-Side Plank HoldEvery rest, perform:2 Handstand Push-Ups4 Burpees8 Air Squats Wod Type: For TimeNo Equipment (Home Wods)Movements: Air SquatBurpeeHandstand Push-UpPlank HoldAir Squat WodsBurpee WodsHandstand Push-Up WodsPlank Hold WodsCompetitions:
Living Room Mash 30 AMRAP in 20 minutes4 Box Step-Ups (24/20 in)4 Jumping Jacks4 Shoulder TapsContinue with this pattern, adding 4 reps to each movement after every round. Wod Type: For Rounds/Reps (AMRAP)Movements: Box Step-UpJumping JackPlank HoldBox Step-Up WodsJumping Jack WodsPlank Hold WodsCompetitions:
Home Core 3 Rounds for Time15 Dumbbell Sit-Ups (50/35 lb)20 Dumbbell Russian Twists (50/35 lb)10 Right Side Plank with Hip Raises10 Left Side Plank with Hip Raises10 V-Ups Wod Type: For TimeMovements: Plank HoldRussian TwistSit-UpV-UpPlank Hold WodsRussian Twist WodsSit-Up WodsV-Up WodsCompetitions:
Donald L. Wheeler Jr. (DJ) 13 Rounds for Time13 Air Squats13 Push-Ups13 Reverse Crunches13 DipsCash-Out: 4 minute Plank Hold (cumulative)Time Cap: 22 minutes Wod Type: For TimeHero WodsNo Equipment (Home Wods)Movements: Air SquatDip/Ring Dip/Tricep DipPlank HoldPush-UpSit-UpAir Squat WodsDip/Ring Dip/Tricep Dip WodsPlank Hold WodsPush-Up WodsSit-Up WodsCompetitions:
Living Room Mash 6 For Time10 minute Plank HoldEvery time you rest, perform:4 Burpees 6 Hand Release Push-Ups8 Alternating Pistols Wod Type: For TimeNo Equipment (Home Wods)Movements: BurpeePistolPlank HoldPush-UpBurpee WodsPistol WodsPlank Hold WodsPush-Up WodsCompetitions: