For Time
50-40-30-20-10 reps of:
Push-Ups
Kettlebell Ballistic Rows (24/16 kg)
Wod Type: For Time
Movements: Bent Over RowPush-Up
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50-40-30-20-10 reps of:
Push-Ups
Kettlebell Ballistic Rows (24/16 kg)
20 Alternating Rounds (with a Partner) for Time
Max Push-Ups
Max Bodyweight Partner Rows
AMRAP in 10 minutes
12 Dumbbell Power Snatches (50/35 lb) (alternating)
6 Dumbbell Renegade Rows (2x50/35 lb)
12 Dumbbell Power Cleans (2x50/35 lb)
AMRAP in 19 minutes
From 0:00-8:00, EMOM of:
2 Asgard Complexes (2x20/16 kg)*
Rest 3 minutes
From 11:00-19:00, AMRAP of:
Asgard Complexes (2x20/16 kg)*
*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift
2 Rounds for Reps in 40 minutes
Tabata Curls (2x5/2.5 lb)
Tabata Strict Presses (2x5/2.5 lb)
Tabata Bent Over Rows (2x5/2.5 lb)
Tabata Side Lateral Raises (2x5/2.5 lb)
Tabata Front Lateral Raises (2x5/2.5 lb)
During rest, hold the weight in a static position.
3 Rounds for Time
1 mile Run
9 Squat Cleans
18 Thrusters
20 Renegades Row
18 Burpees
4 Rounds in 20 minutes
Minute 1:
45 seconds Seated Strict Presses (20/14 lb)
15 seconds Rest
Minute 2:
45 seconds Sit-Ups to Push Presses (20/14 lb)
15 seconds Rest
Minute 3:
45 seconds Bent Over Rows (20/14 lb)
15 seconds Rest
Minute 4:
45 seconds Push-Ups
15 seconds Rest
Minute 5:
45 seconds Mountain Climbers
15 seconds Rest
Repeat 4 times
For Time
Buy-In:
3 Devil Presses (2x50/35 lb)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2x50/35 lb)
Buy-Out:
4 Devil Presses (2x50/35 lb)
23 Dumbbell Rows (2x50/35 lb)
600 meter Run
10 Rounds for Reps
Every 1 minute 15 seconds, AMRAP of:
10 Right-Arm Dumbbell Thrusters (50/35 lb)
10 Left-Arm Dumbbell Thrusters (50/35 lb)
Max Bent Over Plate Rows (45/35)
Rest 45 seconds between rounds
AMRAP in 20 minutes
30 Floor Presses (50/35 lb)
20 Weighted Right Back Lunges (50/35 lb)
30 Bent Over Row (50/35 lb)
20 Weighted Left Back Lunges (50/35 lb)