Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 030220
Complete as many rounds in 20 minutes as you can of:
Four Rounds of Tabata: 65 pound push press
Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.20 double unders
20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.
4 Rounds for Time
20 Handstand Push-Ups
30 GHD Sit-Ups
AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
12 Single-Arm Dumbbell Cleans (50/35 lb)
14 GHD Sit-Ups
Rest 5 minutes
From 15:00-25:00, AMRAP of:
12 Single-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
14/12 calorie Row
AMRAP in 18 minutes
3 Squat Cleans (185/125 lb)
6 Bar Facing Burpees
9 Pull-Ups
12 GHD Sit-Ups
For Time
30 Power Cleans (115/80 lb)
30 GHD Sit-Ups
30 Box Jumps (24/20 in)
30 Shoulder-to-Overheads (115/80 lb)
30 Box Jumps (24/20 in)
30 GHD Sit-Ups
30 Power Cleans (115/80 lb)
For Time
Every 3 minutes, AMRAP of:
21 GHD Sit-Ups
3 Rope Climbs
Max Strict Handstand Push-Ups
Rest 1 minute, then repeat until 63 Strict Handstand Push-Ups are completed.
2 Rounds for Time (with a Partner)
100 GHD Sit-Ups / Partner Hang Hold
100 Jumping Split Lunges / Partner Front Rack Hold (95/65 lb)
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
For Time
100 Double-Unders
30 GHD Sit-Ups
80 Double-Unders
25 GHD Sit-Ups
60 Double-Unders
20 GHD Sit-Ups
40 Double-Unders
15 GHD Sit-Ups
20 Double-Unders
10 GHD Sit-Ups
For Time
50 foot Single-Arm Overhead Lunges (50/35 lb)
40 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
35 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
30 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
25 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
20 Lateral Burpees over Dumbbell