21-15-9 Reps for Time
Thrusters (115/85 lb) Chest-to-Bar Pull-Ups Assault Bike (calories)
Wod Type: For Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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21-15-9 Reps for Time
Thrusters (115/85 lb) Chest-to-Bar Pull-Ups Assault Bike (calories)
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
With a Running Clock in 26 minutes
From 0:00-5:00, perform:
50 Burpee Star Jumps
Then from 5:01-10:00, AMRAP of:
3 Dumbbell Thrusters (50/35 lb)
2 Overhead Lunges (50/35 lb)
1 Prison Burpee
Then from 10:01-18:00, perform:
21-15-9
Alternating Dumbbell Snatches (50/35 lb)
Dumbbell Deadlifts (50/35 lb)
15-12-9
Dumbbell Hang Snatches (50/35 lb)
Sit-Ups
12-9-6
Dumbbell Shoulder-to-Overheads (50/35 lb)
Hands to Toes V-Ups
Finally from 18:01-26:00, perform:
10 Dumbbell Ground-to-Overheads (50/35 lb)
20 Jumping Squats
30 Jumping Jacks
40 Russian Twists
30 Jumping Jacks
20 Jumping Squats
10 Dumbbell Ground-to-Overheads (50/35 lb)
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
3 Rounds for Time
20 Box Jumps (24/20 in)
20 Thrusters (95/65 lb)
20 Kettlebell Swings (32/24 kg)
11 Rounds for Time (with a Partner)
4 Rope Climbs (15 ft)
20 Alternating Dumbbell Squat Clusters (45/35 lb)
13 Box Jump Overs (24/20 in)
Time Cap: 40 minutes
For Time
60 Dumbbell Clean-and-Jerks (70/50 lb)
50 Toes-to-Bars
40 Thrusters (115/80 lb)
30 Burpee Box Jump Overs (24/20 in)
20 Clusters (165/110 lb)
For Time (with a Partner)
1 minute of Silence
Then, 3 Rounds of:
22 Kettlebell Box Step-Ups (2 x 20/12 kg)
16 Strict Pull-Ups
32 Thrusters (50/35 kg)
Then,
340 Burpees
EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees
For Time
118 Bar Facing Burpees
26 Squat Clean Thrusters (135/95 lb)