Russian Twist
10×10
10 Rounds for Time
10 calorie Assault Air Bike
10 Squat Snatches (95/65 lb)
10 Push-Ups
10 Russian Twists (25/15 lb)
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:
Assault Mad Ball
AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Assault Breakdown
AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Rupaul
For Time
1 mile Run
75 Air Squats
75 Russian Twists
74 Medicine Ball Lunges (20/14 lb)
800 meter run
50 Air Squats
50 Russian Twists
50 Medicine Ball Lunges (20/14 lb)
400 meter Run
25 Air Squats
25 Russian Twists
25 Medicine Ball Lunges (20/14 lb)
Then, 2 Rounds of:
10 Burpees
25 meter Bear Crawl
25 meter Crab Walk
Wod Type: For Time
Competitions:
Yvonne
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (2x50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (2x50/30 lb)
400 meter Run with Partner
Wod Type: For TimeMemorial Wods
Competitions: