Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Every 2 Minutes on the Minute in 29 minutes
20/15 calorie Bike Erg
Max Calorie Ski
Rest 1 minute between sets
21-15-9 Reps for Time
DB Bench Press (50/35)
Cal. Ski
- rest 5 mins -
For Time
30/24 Cal. Ski
30 Push Ups
100ft Sand Bag Carry (150/100)
27/21 Cal. Ski
27 Push Ups
100ft Sand Bag Carry (150/100)
24/18 Cal. Ski
24 Push Ups
100ft Sand Bag Carry (150/100)
21/15 Cal. Ski
21 Push Ups
100ft Sand Bag Carry (150/100)
18/12 Cal. Ski
18 Push Ups
100ft SBC
Strength
Snatch ([email protected]% )
Complete a set every 1:45
Metcon
2 Rounds for Time
21/15 Cal. Ski
21 Burpee to Bar
15/12 Cal. Ski
15 Burpee to Bar
9/7 Cal. Ski
9 Burpee to Bar
- Rest 1:1 -
AMRAP in 20 minutes
25/20 calorie Ski
50 Air Squats
25 Push-Ups
2 Rounds for Time
1,000 meter Ski
50 Push-Ups
500 meter Ski
25 Bench Presses (155/105 lb)
- rest 5 mins b/t sets-
For Time:
1000m Ski
50 GHD's
25 Muscle Ups
50 GHD's
1000m Ski
AMRAP in 20 minutes
15/12 calorie Ski
15 Push-Ups
15 GHD Sit-Ups
For Time:
1000m Ski Erg
75 Bench Press (135/95)
* Every time you break perform 2 rope climbs *
Strength
Shoulder Press (1RM)
Metcon (Time)
"Jacob Morris "
50 Wall Balls (20/14)
40/30 Cal. Ski
30 DB Snatch (50/35)
20 Box Jump Overs (24/20)
15 Bar Muscle Ups