5 Rounds For Time
50 Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk (185/135 lb)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds For Time
50 Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk (185/135 lb)
For Time
30 Strict Handstand Push-Ups
60 Toes-to-Bars
90 calorie Row
Reps can be broken up and performed in any order.
Time Cap: 15 minutes
AMRAP in 35 minutes
From 0:00-30:00, perform:
Max Calorie Row
Then, from 30:00-35:00, perform:
Max Toes-to-Bars
AMRAP in 15 minutes
3 Rounds of:
25 Toes-to-Bars
25 Push-Ups
In the remaining time, AMRAP of:
50 Double-Unders
50 foot Dumbbell Front Rack Walking Lunges (2x50/35 lb)
AMRAP in 12 minutes
7 Power Cleans (115/85 lb)
7 Toes-to-Bars
7 Box Jumps (24/20 in)
AMRAP in 12 minutes
5 Toes-to-Bars
5 Thrusters (95/65 lb)
10 Toes-to-Bars
10 Thrusters (95/65 lb)
Continue with this pattern, adding 5 reps to each movement every round.
5 Rounds for Time
21/15 calorie Bike Erg
15 Kettlebell Front Squats (2x53/35 lb)
9 Toes-to-Bars
AMRAP in 10 minutes
3 Power Cleans (185/125 lb)
6 Strict Handstand Push-Ups
9 Toes-to-Bars
AMRAP in 12 minutes
21 Wall Ball Shots (20/14 lb)
15 Toes-to-Bars
9 Burpees to Bar (6 in target)*
*Burpee bar must be 6 inches away from fingertips when standing fully extended under bar with arms outstretched.
For Time
From 0:00-8:00, 3 Rounds of:
18 Pull-Ups
18 Overhead Squats (95/65 lb)
Rest 2 minutes
From 10:00-18:00, 3 Rounds of:
18 Toes-to-Bars
18 Shoulder-to-Overheads (95/65 lb)