For Time
15 minute Wall Squat Hold (cumulative)
Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups
Wod Type: For TimeNo Equipment (Home Wods)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
15 minute Wall Squat Hold (cumulative)
Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups
21-15-9 Reps for Time
Overhead Squats (95/65 lb)
Hand Release Push-Ups
For Time
50 Hand Release Push-Ups
1 mile Run
50 Hand Release Push-Ups
Wear a Weight Vest (20/10 lb)
21-15-9 Reps for Time
Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups
AMRAP in 25 minutes
5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike
5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
For Time
200 meter Run
32 Air Squats
200 meter Run
32 Push-Ups
200 meter Run
32 Deadlifts (95/65 lb)
AMRAP in 20 minutes
40 Air Squats
20 Push-Ups
10 Reverse Burpees
Every 2 minutes on the minute starting 0:00, perform:
40 Double-Unders
2 Rounds for Time
35 Knees-to-Elbows
35 Thrusters (45/35 lb)
35 Air Squats
35 Overhead Squats (45/35 lb)
35 Hand Release Push-Ups