Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Four Tabatas for Total Reps in 19 minutes
Tabata Jumping Jacks
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata Duffel Bag Swings
Rest 1 minute
Tabata V-Ups
Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals.
Four Tabatas in 19 minutes
Tabata Russian Twists
Rest 1 minute
Tabata Reverse Lunges
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Overhead Squats
For Time
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 V-Ups
30-27-24-21-18-15-12-9-6-3 Air Squats
For Time
1.5 mile Run
60 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
60 Plank Shoulder Taps
1.5 mile Run
10 Rounds for Time
25 Air Squats
50 Jumping Jacks
25 V-Ups
3 Rounds for Time
15 Dumbbell Sit-Ups (50/35 lb)
20 Dumbbell Russian Twists (50/35 lb)
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups
EMOM in 40 minutes
Minute 1: 5 Air Squats + 5 Jump Squats
Minute 2: 5 Push-Ups + 5 Clap Push-Ups
Minute 3: 5 Sit-Ups + 5 V-Ups
Minute 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
Repeat 10 times
EMOM For as Long as Possible
1 Push-Up
1 V-Up
2 Push-Ups
2 V-Ups
Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.
For Time
3 Rounds of:
12 Squat Jumps
12 Hand Release Push-Ups
12 Wide-Arm Push-Ups
20 Straight Leg Raises
Directly into, 3 Rounds of:
10 Tuck Jumps
20 Shoulder Tap Push-Ups
20 Alternating Airborne Lunges
10 V-Ups
Finally, 3 Rounds of:
60 second Plank
25 Half-Jacks
20 4-Count Mountain Climbers
15 Air Squats
Three Tabatas in 14 minutes
Tabata Row for calories
1 minute Rest
Tabata V-Ups
1 minute Rest
Tabata Calorie Row