Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 15 minutes
6x25 yard Shuttle Sprints
10 Left-Arm Dumbell Hang Clean-and-Jerks (50/35 lb)
10 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
50 Double-Unders
10 Rounds for Time
Every 1:30, perform:
100 meter Sprint
5 Rounds for Time
500 meter Run
15 Overhead Squats (185/125 lb)
15 Bar Facing Burpees
3 Rounds for Time
800 meter Run
50 Kettlebell Swings (1.5/1 pood)
50 AbMat Sit-Ups
4 Rounds for Time
400 meter Run
40 Air Squats
For Time
1,200 meter Run
63 Kettlebell Swings (24/16 kg)
36 Pull-Ups
800 meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups
400 meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
5 Rounds for Time
300 meter Run
20 Medicine Ball Cleans (30/20 lb)
10 Deficit Handstand Push-Ups (4/2 in)
EMOM in 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
4 Rounds for Time
800 meter Sprint
25 Hand Release Push-Ups
25 Air Squats
For Time
800 meter Run
Then, 19 Rounds of:
5 Burpees
11 Air Squats
13 Lunges
800 meter Run