Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 10 minutes
50 ft Front Rack Dumbbell Walking Lunges (2x50/35 lb)
16 Toes-to-Bars
12 Alternating Dumbbell Two-Arm Box Step Overs (2x50/35 lb, 24/20 in)
8 Bar Muscle-Ups
Directly after, establish in 6 minutes:
1 rep max Hang Squat Clean
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches (55/35 lb)
7 Squat Cleans (135/95 lb)
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Toes-to-Bars
Romanian Deadlifts (135/115 lb)
10 Rounds for Time
20 Double-Unders
10 Toes-to-Bars
5 Power Snatches (95/65 lb)
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (95/65 lb)
Toes-to-Bars
10 foot Handstand Walk (after each round)
AMRAP in 20 minutes
25 Wall Ball Shots (20/14 lb, 10/9 ft)
18 Alternating Dumbbell Snatches (70/50 lb)
12 Toes-to-Bars
AMRAP in 12 minutes
3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees
Then, in remaining time:
Max Calorie Assault Air Bike
6 Rounds for Time
270 meter Run
20 Toes-to-Bars
5 Chest-to-Bar Pull-Ups
10 Plyo Push-Ups
15 Jumping Squats
3 Rounds for Time
15 Overhead Squats (95/65 lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans (95/65 lb)
15 Weighted Back Extensions (25/10 lb plate)