Perpetual Motion AMRAP in 40 minutesFrom 0:00-7:00, perform:Max Wall ClimbsFrom 7:00-10:00, perform:Max BurpeesRest 5 minutesFrom 15:00-22:00, perform:Max Push-UpsFrom 22:00-25:00, perform:Max Double-UndersRest 5 minutesFrom 30:00-37:00, perform:Max Sit-UpsFrom 37:00-40:00, perform:Max Thrusters (45/35 lb) Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)Movements: BurpeeDouble-UnderPush-UpSit-UpThrusterWall Climb/Wall WalkBurpee WodsDouble-Under WodsPush-Up WodsSit-Up WodsThruster WodsWall Climb/Wall Walk WodsCompetitions:
Carla 5 Rounds for Time (in a Team of 4)400 meter Run (together)30 Dumbbell Deadlifts (2x50/35 lb) (each)30 Sit-Ups (each) Wod Type: For TimeMovements: DeadliftRun/RunningSit-UpDeadlift WodsRun/Running WodsSit-Up WodsCompetitions:
The Hammer For Time (with a Partner)Buy-In: 400 meter Partner Carry (switch as needed)Directly into:300 Ruck Swings (30/20 lb)200 Sit-Ups200 Ruck Lunges (30/20 lb)200 Ruck Overhead Shoulder Press (30/20 lb)Buy-Out: 400 meter Partner Carry (switch as needed) Wod Type: For TimeMovements: Kettlebell SwingLungeSit-UpStrict Press (Shoulder Press)Weighted Walk/RunKettlebell Swing WodsLunge WodsSit-Up WodsStrict Press (Shoulder Press) WodsWeighted Walk/Run WodsCompetitions:
The Finisher For Time2,000 meter RowEvery 2 minutes, perform:15 Sit-Ups Wod Type: Benchmark WodsFor TimeMovements: Row (Rowing)Sit-UpRow (Rowing) WodsSit-Up WodsCompetitions:
30four30 AMRAP in 30 minutes30 calorie Assault Bike30 Burpees30 calorie Row30 AbMat Sit-Ups Wod Type: For Rounds/Reps (AMRAP)Movements: Air Biking/Assault BikingBurpeeRow (Rowing)Sit-UpAir Biking/Assault Biking WodsBurpee WodsRow (Rowing) WodsSit-Up WodsCompetitions:
C-Note For Time100 Single-Unders100 Pull-Ups100 Lunges100 Push-Ups100 calorie Row100 Sit-Ups100 Air Squats100 calorie Assault Air Bike Wod Type: Benchmark WodsFor TimeMovements: Air Biking/Assault BikingAir SquatLungePull-UpPush-UpRow (Rowing)Single-UnderSit-UpAir Biking/Assault Biking WodsAir Squat WodsLunge WodsPull-Up WodsPush-Up WodsRow (Rowing) WodsSingle-Under WodsSit-Up WodsCompetitions:
Jose Guadalupe For Time54 Pull-Ups54 Air Squats54 Sit-Ups54 Push-Ups Wod Type: For TimeHero WodsMovements: Air SquatPull-UpPush-UpSit-UpAir Squat WodsPull-Up WodsPush-Up WodsSit-Up WodsCompetitions:
Celiz For Time1 mile Run75 Hand Release Push-Ups75 Air Squats1 mile Run75 Sit-Ups75 Box Jumps (24/20 in)Wear a ruck or a weighted vest (20/15 lb) Wod Type: For TimeHero WodsMovements: Air SquatBox JumpPush-UpRun/RunningSit-UpAir Squat WodsBox Jump WodsPush-Up WodsRun/Running WodsSit-Up WodsCompetitions:
Baseline For Time500 meter Row40 Air Squats30 Sit-Ups20 Push-Ups10 Pull-Ups Wod Type: Benchmark WodsFor TimeMovements: Air SquatFront SquatPull-UpPush-UpRow (Rowing)Sit-UpAir Squat WodsFront Squat WodsPull-Up WodsPush-Up WodsRow (Rowing) WodsSit-Up WodsCompetitions:
Wheeler For Time21 Flutter Kicks (4-count)2100 meter RunThen, 4 rounds of:10 Pull-Ups22 Sit-Ups15 Push-Ups11 Burpees20 Air Squats Wod Type: For TimeHero WodsMovements: Air SquatBurpeeFlutter Kick/Leg RaisePull-UpPush-UpRun/RunningSit-UpAir Squat WodsBurpee WodsFlutter Kick/Leg Raise WodsPull-Up WodsPush-Up WodsRun/Running WodsSit-Up WodsCompetitions: