Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1 pood)
Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Then:
50 Burpees
3 Rounds For Time
1 Snatch Balance (315/205 lb)
2 Back Tucks
3 Cleans (315/205 lb)
4 Freestanding Handstand Push-Ups
For Time (with a Partner)
Buy-In (share):
56 Box Jump-Overs
Then, 22 rounds of (share):
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans (105/155 lb)
Cash-Out (together):
1108 meter Run
21-15-9 Reps for Time
Strict Handstand Push-Ups
Front Squats (185/115 lb)
Burpees
AMRAP in 20 minutes
5 Parallette Handstand Push-Ups (6" Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans (20/14 lb)
5 Rounds for Time
50 Double-Unders
15 Hang Power Cleans (95/65 lb)
10 Pull-Ups
5 Handstand Push-Ups
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
5 Rounds for Time
9 Handstand Push-Ups
15 Ring Dips
21 Thrusters (42.5/30 kg)
200 meter Run
AMRAP in 25 minutes
8 Freestanding Handstand Push-Ups
1 L-Sit Rope Climb (15 foot)
For Time
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
15 Strict Handstand Push-Ups
30 Pistols
45 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Pistols
30 Strict Pull-Ups
5 Strict Handstand Push-Ups
10 Pistols
15 Strict Pull-Ups