Flutter Kicks WODs 8 – John Wirka
7 Rounds for Time
- 15 Pull-Ups
- 8 Deadlifts (225/155 lb)
- 25 4-count Flutter Kicks
- 25 metre Walking Lunges
With a running clock, as fast as possible complete the prescribed work in the order written for 7 rounds.
Score is the time on the clock when the last round of the Walking Lunges is completed.
Flutter Kicks WODs 9 – Wheeler
- 21 Flutter Kicks (4-count)
- 2100 metre Run
- Then, 4 rounds of:
- 10 Pull-Ups
- 22 Sit-Ups
- 15 Push-Ups
- 11 Burpees
- 20 Air Squats
WOD (Partner) 10 – Devil of Ramadi V2
4 Rounds (with a Partner) for Time
- 8 Man Makers (2×50/35 lb) / Plank Hold
- 20 Deadlifts (275/205 lb) / Wall Sit
- 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks
- 500 Double-Unders / Row
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working.
Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on.
There is no minimum work requirement (eg: metres or calories) on the final row, but the rowing partner must be rowing in order for any of the other partner’s Double-Unders to count.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
Score is the time on the clock when the cash-out is completed.