"Wasting Time"
With a running clock:
0:00-3:00
400 Meter Run
Max Push Ups in Remaining Time
— REST 1 MIN —
4:00-8:00
400 Meter Run
Max Squats in Remaining Time
— REST 1 MIN —
9:00-14:00
400 Meter Run
Max Sit Ups in Remaining Time
— REST 1 MIN —
15:00-21:00
400 Meter Run
Max Burpees in Remaining Time
— REST 1 MIN —
22:00-30:00
800 Meter Run
Accumulate a Plank Hold
(OUTDOORS)
"Wave"
NOT FOR TIME
500 Meter Row
40 Good Mornings (45/35)
30 Plank Taps
:30 Side Planks
500 Meter Row
40 Scap Push Ups
30 Bicep Curls (45/35)
20 Temp Hand Release Push Ups
500 Meter Row
40 Lunges
30 Cossack Squats
20 Squats + Half
Half “Murph”
800 Meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Meter Run
"Suffer"
100 Burpees
200 Sit Ups
300 Squats
*every 5 minutes run 400 meters
"Strings Again"
AMRAP 30
30 Unbroken Squats
30 Unbroken Sit Ups
30 Unbroken Double Unders
30 Unbroken Step Ups
"The Lorax"
800 Meter Run
30 Dumbbell Cleans
30 Dumbbell Push Press
400 Meter Run
30 Dumbbell Lunge, Lunge, Squat
30 Dumbbell Swings
800 Meter Run
"We Paid"
AMRAP 20
20 Squat
20 Superman Rocks
20 Sit Ups
20 Burpees
20 Lunges
20 Bicycle Sit Ups
"Capacity WOD"
5 Rounds
:10 Fast Squats (get at least 8)
:10 Bottom of Squat Hold
:10 Half Squat
:10 Recovery Squats
Rest 2 Minutes
"SYLB...kinda"
100 Double Unders
21 Sit to Stands
75 Double Unders
15 Sit to Stands
50 Double Unders
9 Sit to Stands
"Too Original"
10 Rounds
100 Meter Run
10 Double Unders - Timers
10 Dumbbell Thrusters
10 Burpees
10 Dumbbell Row
10 Dumbbell Leg Lifts
10 Handstand Push Ups
10 Squats
10 Dumbbell Deadlift
10 Sit Up
"Young + Alive"
4 Flights of Stairs With Dumbbell or 50 Jumping Jacks
100 Squats
4 Flights of Stairs
75 Bicycle Sit Ups
4 Flights of Stairs
50 Push Ups
4 Flights of Stairs
25 Bent Over Rows
4 Flights of Stairs