EMOM in 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
AMRAP in 60 minutes
17 Power Cleans (135/95 lb)
75 Air Squats
At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
AMRAP in 17 minutes
26 Air Squats
7 Power Cleans (80/55 kg)
17 Burpees Over the Bar
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)
AMRAP in 23 minutes
75 Air Squats
4 Rope Climbs
75 Air Squats
27 Burpees
75 Air Squats
17x50 meter Sandbag Carry (150/100 lb)
Wear a Weight Vest (20/14 lb)
AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Handstand Hold / Hollow Rocks
One partner does the hold while the other does the movement. Swap after each completed 3 minute round.
EMOM For As Long As Possible
Death By Squats
1 Squat (70% of 1 Rep Max)
2 Squats (70% of 1 Rep Max)
3 Squats (70% of 1 Rep Max)
AMRAP (with a Partner) in 20 minutes
16 Hand Release Push-Ups
16 Deadlifts (155/105 lb)
16 Ball Slams (50/30 lb)
16 Box Jumps (24/20 in)
Partner A performs a 400 meter Run while Partner B completes as many reps as possible, then switch.
2 Rounds for Reps in 40 minutes
Tabata Curls (2x5/2.5 lb)
Tabata Strict Presses (2x5/2.5 lb)
Tabata Bent Over Rows (2x5/2.5 lb)
Tabata Side Lateral Raises (2x5/2.5 lb)
Tabata Front Lateral Raises (2x5/2.5 lb)
During rest, hold the weight in a static position.
AMRAP in 18 minutes
5 Ring Muscle-Ups
8 Power Cleans (185/125 lb)
24 Box Jumps (30/24 in)