6 Handstand Push-Ups12 Box Jumps (24 in)18 Back Squats (185/135 lb)24 AbMat Sit-Ups30 calorie Assault Air Bike … [Read more...] about Baby Got Back Squat
Benchmark Wods
Assault-Con
Complete the following movements every 10 minutes on the minute for 4 Rounds:500 meter Row400 meter Run1 mile Assault Air Bike20 Air Squats15 Push-Ups10 Pull-Ups … [Read more...] about Assault-Con
Test 3
Tabata Air SquatsRest 10 seconds, then:Max Muscle Ups … [Read more...] about Test 3
Painstorm XXIV
100 meter Run50 Burpees200 meter Run100 Push-Ups300 meter Run150 Lunges400 meter Run200 Air Squats300 meter Run150 Lunges200 meter Run100 Push-Ups100 meter Run50 Burpees … [Read more...] about Painstorm XXIV
Brandon’s Bad Day
15 Overhead Squats (95/65 lb)15 L-Pull-Ups15 Split Jerks (95/65 lb)15 Knees-to-Elbows15 Squat Hang Cleans (95/65 lb)15 Weighted Back Extensions (25/10 lb plate) … [Read more...] about Brandon’s Bad Day
Painstorm XIX
5 Deadlifts (70/50 lb)5 Hang Power Cleans (70/50 lb)5 Front Squats (70/50 lb)5 Push Presses (70/50 lb)5 Back Squats (70/50 lb) … [Read more...] about Painstorm XIX
Black Hole
60-50-40-30-20 calories of:RowBikeSkiRest the same time you finished one set. … [Read more...] about Black Hole
Hope
1 minute Burpees1 minute Power Snatches (75/55 lb)1 minute Box Jumps (24/20 in)1 minute Thrusters (75/55 lb)1 minute Chest-to-Bar Pull-Ups1 minute Rest … [Read more...] about Hope
AMBAP
As Many Burpees As Possible (alternating) … [Read more...] about AMBAP
Up & Over
15 Deadlifts (155/105 lb)10 Bar-Over Burpees5 Power Cleans (155/105 lb) … [Read more...] about Up & Over