For Time
1 to 15 to 1 Reps (Ascending/Descending Breathing Ladder) of:
Kettlebell Swings (24/16 kg)
Burpees
Double-Unders
Breath
Time Cap: 60 minutes
Wod Type: For TimeMemorial Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1 to 15 to 1 Reps (Ascending/Descending Breathing Ladder) of:
Kettlebell Swings (24/16 kg)
Burpees
Double-Unders
Breath
Time Cap: 60 minutes
AMRAP in 9 minutes
5 Bar Facing Burpees
1 Clean-and-Jerk (155/135)
10 Bar Facing Burpees
2 Clean-and-Jerks (155/135)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
3 Rounds for Time
24/17 calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg
3 Rounds for Time
12 Handstand Push-Ups
2 400 meter Runs
15 Bar Over Burpees
14 Overhead Squats (95/65 lb)
AMRAP in 13 minutes
Buy-In: 600 meter Run (2-minute cap)*
Then, 3 Rounds of:
1 minute Max Pull-Ups
1 minute Max Deadlifts (90/70 kg)
1 minute Max Lateral Burpees
1 minute Rest
For Time
100 Double-Unders
40 Burpees
25 Power Cleans (115/75 lb)
400 meter Run
25 Power Cleans (115/75 lb)
40 Burpees
100 Double-Unders
For Time
3 Rounds of:
21 Pull-Ups
15 Overhead Squats (95/65 lb)
Directly into, 3 Rounds of:
21 Burpees
15 Thrusters (95/65 lb)
For Time
Buy-In: 200 Double-Unders
Then, 50-40-30-20-10 reps of:
Sumo Deadlift High-Pulls (pick load and object)
Walking Lunges
Burpees Over Object
5 Rounds for Time
15 Lateral Barbell Burpees
12 Overhead Lunges (105/75 lb)
9 Thrusters (105/75 lb)
6 Alternating Pistols
Time Cap: 20 minutes
AMRAP (with a Team of 3) in 15 minutes
15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Synchronized Burpees