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7 Hang Hold WODs

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WODs that involve hang hold plus other movements such as air squat, back squat, ball slam, ...

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Kevin

3 Rounds for Time
32 Deadlifts (185/135 lbs)
32 Hanging Hip Touches (alternating arms)
800m Running Farmer Carry (15 lb dumbbells)

Hang Hold, Deadlift, Farmer's Carry ...

Hang In There Partner

EMOM (with a Partner) in 20 minutes
5 Thrusters (95/65 lb)
5 Burpees

While partner hangs from Pull-Up Bar

Hang Hold, Burpee, Thruster ...

Coffland

For Time
6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

Hang Hold, Push-Up, Run ...

Steve Hill

AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish

In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed

Hang Hold, Bench Press, GHD Sit-Up, Row/Rowing ...

Jordy’s Goodbye

For Time (with a Partner)
800 meter Farmer Carry (24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
400 meter Farmer Carry (24/16 kg)

Hang Hold, Air Squat, Burpee, Deadlift, Farmer's Carry, Handstand Hold, Plank Hold, Pull-Up, Push-Up, Sit-Up, Superman Hold, Wall Sit ...

SSG Atkins

For Time
Cash-In:
800 meter Kettlebell Run (45/35 lb)

50 Box Jumps (24/20 in)
50 Wall Ball Shots (20/14 lb)
1 minute Hang Hold
50 Kettlebell Swings (45/35 lb)
50 Ball Slams (20/14 lb)
200 meter Farmer's Carry (2x45/25 lb)
1 minute Hang Hold
50 Push Presses (95/65 lb)
50 Hand Release Push-Ups
50 Jumping Pull-Ups
50 Tire Flips (230/160 lb)
200 meter Farmer's Carry (2x45/35 lb)
1 minute Hang Hold
50 Burpees

Cash-Out:
800 meter Kettlebell Run (45/35 lb)
75 second Hang Hold*

*Penalty for breaking during the 75-second hang hold: perform 75 burpees

Hang Hold, Ball Slam, Box Jump, Burpee, Farmer's Carry, Kettlebell Swing, Pull-Up, Push Press, Push-Up, Tire Flip, Wall Ball Shot, Weighted Walk / Run ...

Contact 22 Finale

For Time
200 meter Run
22 Snatches (95/65 lb)
22 Pull-Ups
22 Medicine Ball Cleans (20/14 lb)
22 Elbow Plank to Push-Ups
22 Wall Ball Shots (20/14 lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65 lb)
22 Kettlebell Swings (1.5/1 pood)

Hang Hold, Air Squat, Back Squat, Box Jump, Burpee, Clean, Deadlift, Handstand Push-Up, Jerk, Kettlebell Swing, Lunge, Overhead Squat, Plank Hold, Pull-Up, Push-Up, Rope Climb, Row/Rowing, Run, Snatch, Thruster, Wall Ball Shot ...

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