AMRAP (with a Partner) in 10 minutes
2 Synchro Russian Kettlebell Swings (24/16 kg)
2 Burpees
2 Synchro Air Squats
Add 2 reps to each movement after each round
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 10 minutes
2 Synchro Russian Kettlebell Swings (24/16 kg)
2 Burpees
2 Synchro Air Squats
Add 2 reps to each movement after each round
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 calorie Row
AMRAP in 15 minutes
3 Ground-to-Overheads (70/50 kg)
Then, 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double-Unders
Three 10-minute AMRAPs in 30 minutes
AMRAP from 0:00 to 10:00:
10 Box Jumps (24/20 in)
10 Burpees
10 Pull-Ups
AMRAP from 10:00 to 20:00:
2 Rope Climbs
20 Air Squats
30 Double-Unders
AMRAP from 20:00 to 30:00:
200 meter Run
5 Deadlifts (225/155 lb)
5 Handstand Push-Ups
AMRAP in 10 minutes
5 Front Squats (225/155 lb)
9 Deadlifts (225/155 lb)
5 Squat Cleans (225/155 lb)
9 Back Squats (225/155 lb)
AMRAP in 10 minutes
3 Power Cleans (135/95 lb)
3 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
50 meter Bear Crawl
Every Minute On the Minute (EMOM) in 10 minutes
2 Squat Cleans (185/135 lb)
2 Box Jumps (30/24 in)
EMOM in 20 minutes
For odd minutes, perform:
5 Front Squats (205/115 lb)
For even minutes, perform:
5 Burpee Box Jumps (24/20 in)
AMRAP (with a Partner) in 10 minutes
Partner 1:
10 Hand Release Deadlifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)
Alternate each round
Buy-In: 50 Goblet Lunges (53/35 lb) (each)
AMRAP in 22 minutes
22 Wall Ball Shots (20/14 lb)
22 Power Snatches (75/55 lb)
22 Box Jumps (24/20 in)
22 Push Presses (75/55 lb)
22 calorie Row