Car 294 AMRAP (with a Partner) in 25 minutes18 calorie Air Bike12 Reverse Alternating Lunges24 Jumping Air Squats32 Wall Ball Sit-Ups (20/14 lb)31 Synchronized Burpees*Perform 7 Push-Ups every 5 minutes Wod Type: For Rounds/Reps (AMRAP)Hero WodsMovements: Air Biking/Assault BikingAir SquatBurpeeLungePush-UpSit-UpAir Biking/Assault Biking WodsAir Squat WodsBurpee WodsLunge WodsPush-Up WodsSit-Up WodsCompetitions:
Meiktila AMRAP in 20 minutes10 Pull-Ups40 Air Squats80 Double-Unders Wod Type: For Rounds/Reps (AMRAP)Hero WodsMovements: Air SquatDouble-UnderPull-UpAir Squat WodsDouble-Under WodsPull-Up WodsCompetitions:
Marconi For Time (with a Partner)2,382 meter RowThen, 20 Rounds of:11 Toes-to-Bars20 Air Squats16 Kettlebell Swings (1.5/1 pood) Wod Type: For TimeHero WodsMovements: Air SquatKettlebell SwingRow (Rowing)Toes-to-Bar/Knees-to-ElbowsAir Squat WodsKettlebell Swing WodsRow (Rowing) WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions:
Steven Bates 2 Rounds for Time35 Knees-to-Elbows35 Thrusters (45/35 lb)35 Air Squats35 Overhead Squats (45/35 lb)35 Hand Release Push-Ups Wod Type: For TimeHero WodsMovements: Air SquatOverhead SquatPush-UpThrusterToes-to-Bar/Knees-to-ElbowsAir Squat WodsOverhead Squat WodsPush-Up WodsThruster WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions:
3 Brazilian Heroes 3 Rounds for Time200 meter Run100 Jumping Jacks200 meter Run50 Pull-Ups200 meter Run100 Sit-Ups200 meter Run100 Air Squats200 meter Run Wod Type: For TimeHero WodsMovements: Air SquatJumping JackPull-UpRun/RunningSit-UpAir Squat WodsJumping Jack WodsPull-Up WodsRun/Running WodsSit-Up WodsCompetitions:
Lem For TimeBuy-In: 52 Air SquatsThen, 4 Rounds of:300 meter Run15 Navy SEAL Push-Ups23 Sit-Ups7 Strict Pull-UpsBuy-Out: 52 Burpees Wod Type: For TimeHero WodsMovements: Air SquatBurpeePull-UpPush-UpRun/RunningSit-UpAir Squat WodsBurpee WodsPull-Up WodsPush-Up WodsRun/Running WodsSit-Up WodsCompetitions:
Stephen For Time30-25-20-15-10-5 Reps of:GHD Sit-UpsBack ExtensionsKnees-to-ElbowsRomanian Deadlifts (95/65 lb) Wod Type: For TimeHero WodsMovements: Back Extension/Hip ExtensionDeadliftGHD Sit-UpToes-to-Bar/Knees-to-ElbowsBack Extension/Hip Extension WodsDeadlift WodsGHD Sit-Up WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions:
Matthew Garvey For Time100 Double-Unders10 Back Squats (275/185 lb)50 Double-Unders5 Back Squats (275/185 lb) Wod Type: For TimeHero WodsMovements: Back SquatDouble-UnderBack Squat WodsDouble-Under WodsCompetitions:
Miron 5 Rounds for Time:800 meter Run23 Back Squats (¾ Body Weight)13 Deadlifts (1 ½ Body Weight) Wod Type: For TimeHero WodsMovements: Back SquatDeadliftRun/RunningBack Squat WodsDeadlift WodsRun/Running WodsCompetitions:
Nookie AMRAP in 20 minutes7 Squat Cleans (40/30 kg)7 Push Press (40/30 kg)7 Back Squats (40/30 kg)200 meter Run Wod Type: For Rounds/Reps (AMRAP)Hero WodsMovements: Back SquatCleanPush PressRun/RunningBack Squat WodsClean WodsPush Press WodsRun/Running WodsCompetitions: