For Time
30 Double Kettlebell Hang Clean-and-Jerks (2x24/16 kg)
30 Burpee Pull-ups
30 Alternating Kettlebell Snatches (24/16 kg)
Wod Type: For Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
30 Double Kettlebell Hang Clean-and-Jerks (2x24/16 kg)
30 Burpee Pull-ups
30 Alternating Kettlebell Snatches (24/16 kg)
EMOM in 11 minutes
5 Clean-and-Jerks (135/95 lb)
For Time
21 Ring Muscle-Ups
21 Clean-and-Jerks (315/225 lb)
21 Ring Muscle-Ups
For Time
1,800 meter Run
Then, 7 Rounds of:
7 Clean-and-Jerks (155/110 lb)
19 Wall Ball Shots (20/14 lb)
AMRAP in 20 minutes
1 Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest
For Time
101 Ground-to-Overheads (75/45 lb)
101 Doble-Unders
For Time
20 Toes-to-Bars
20 Shoulder-to-Overheads (135/95 lb)
20 Handstand Push-Ups
20 Overhead Squats (135/95 lb)
20 Double-Unders
18 Clean-and-Jerks (135/95 lb)
5 Rounds for Time
500 meter Row
20 Pull-Ups
5 Push Jerks (135/95 lb)
For Time
8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)
For Time
From 0:00, perform:
21 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
From 10:00, perform:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Air Squat Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
1 Rounds of “Dumbbell DT” consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks