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.
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
AMRAP in 5 minutes
10 Sumo Deadlift High-Pulls (75/55 lb)
20 AbMat Sit-Ups
EMOM in 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest
Set a single number of calories and complete that amount of work each minute - every minute.
3 Rounds for Reps in 17 minutes
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals
1:00 Rest
AMRAP in 22 minutes
20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders
For Reps in 8 minutes
Tabata Air Squats
Rest 10 seconds, then:
Max Muscle Ups
AMRAP in 20 minutes
10 Pull-Ups
40 Air Squats
80 Double-Unders
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Cash-In: 1,000 meter Run
Directly into AMRAP in 22 minutes of:
23 Air Squats
7 Burpees
14 Push-Ups
Cash-Out: 1,000 meter Run
AMRAP in 30 minutes
30 Air Squats
20 Box Jumps (24/20 in)
32 meter Walking Lunges
20 Hand Release Push-Ups
15 Burpees
100 meter Run