Latest Wods

Three Parts With a Running Clock for Time

Part A
On the 0:00, perform:
75/50 calorie Assault Bike
50 Strict Handstand Push-Ups
Time Cap: 12 minutes

Part B
On the 15:00, perform:
50-35-20 GHD Sit-Ups
100 foot Handstand Walk (after each set)
Time Cap: 12 minutes

Part C
On the 35:00, 3 Rounds of:
400 meter Run
21 Lateral Barbell Burpees

For Time

100 Wall Ball Shots (20/14 lb)
75 Toes-to-Bars
75/50 calorie Assault Airbike
75 Double Dumbbell Shoulder-to-Overheads (2x50/35 lb)
100 foot Single-Arm Overhead Walking Lunges (65/50 lb)

AMRAP in 22 minutes

20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders

For Time

Buy-In: 150 Double-Unders

Then, 5 Rounds of:
19 Burpees
41 Russian Kettlebell Swings (1.5/1 pood)
19 calorie Air Bike
45 AbMat Sit-Ups

For Time (with a Partner)

Buy-In: 2,006 meter Ski

Then, 15 Rounds of:
12 Dumbbell Thrusters (2x50/35 lb)
10 Stone Over Shoulders (100/70 lb)

Cash-Out: 2,947 meter Bike

*Every 7 minutes, perform 22 Burpees (each)

Time Cap: 40 minutes

AMRAP (in a Team of 3) in 35 minutes

20/15 calorie Air Bike
7x100 meter Sprints
22 Clean-and-Jerks (135/95 lb)
180 Double-Unders

AMRAP in 25 minutes

15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)

5 Rounds for Time

20 calorie Assault Bike
15 Push Jerks (115/75 lb)
75 Double-Unders
10 Power Cleans (115/75 lb)
15 Box Jump Overs

Rest 2 minutes

*Start at the next movement each round.

AMRAP (with a Partner) in 25 minutes

8 Toes-to-Bars
17 Overhead Squats (95/65 lb)
20 Floor Presses (95/65 lb)
19 calorie Bike + Barbell Hold (95/65 lb)
39 Double-Unders

AMRAP in 31 minutes

Buy-in: 42 calorie Assault Bike

Then, AMRAP in remaining time of:
7 Strict Pull-Ups
4 Deadlifts (335/225 lb)
18 Push-Ups
400 meter Sandbag Run (48/36 lb)