Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
20 calorie Row
30 Burpees
40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb)
50 Toes-to-Bars
100 foot Overhead Walking Lunges (45/25 lb plate)
150 foot Sprint
Saturday 230318
IQF Test 2
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
♀ 50 lb
♂ 70 lb
Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.
Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers
♀ 35 lb ♂ 50 lb
Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders
♀ 10 lb ♂ 15 lb
Mayhem Daily Wod - 21716
Compete:
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk
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For Time
50 Alternating Dumbbell Power Snatches (50/35 lb)
100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
20 Alternating Dumbbell Squat Cleans (50/35 lb)
25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
10 Alternating Dumbbell Squat Snatches (50/35 lb)
Tuesday 210608
Online Semifinals Event 2
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads
♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap
Post time to comments.
Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.
Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads
♀ 10-lb. DBs ♂ 15-lb. DBs