EMOM in 12 minutes
Odd: 10 foot Elevated Ring Rows
Even: 10 foot Elevated Ring Push-Ups
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 12 minutes
Odd: 10 foot Elevated Ring Rows
Even: 10 foot Elevated Ring Push-Ups
8 Rounds for Time and Reps
1 minute of:
200 foot Shuttle Run
Max Dumbbell Thrusters (2x50/35 lb)
Rest 1 minute
AMRAP in 21 minutes
21 calorie Assault Air Bike
21 Kettlebell Swings (53/35 lb)
21 AbMat Sit-Ups
AMRAP in 25 minutes
5 Burpees to Target (12/6 in)
10 calorie Bike
15 calorie Row
20 Double-Unders
AMRAP in 25 minutes
15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)
AMRAP in 40 minutes
3 Rounds of:
30/20 calorie Assault Bike
20 Wall Ball Shots (20/14 lb)
10 Burpees
Then, 3 Rounds of:
30/20 calorie Row
40 Lateral Box Step Overs (24/20 in)
100 meter Farmer's Carry (70/55 lb)
Then, 3 Rounds of:
50 Double-Unders
1 minute Wall Sit
50 Mountain Climbers
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pull-Ups
25 Air Squats
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Three AMRAPs in 21 minutes
AMRAP in 3 minutes of:
20 Gorilla Jump Squats
40 Single Dumbbell Cleans (15/10 kg) (alternating)
20 Gorilla Jump Squats
40 Single Dumbbell Shoulder-to-Overheads (15/10 kg) (alternate every 10 reps)
20 Gorilla Jump Squats
40 Single Dumbbell Hang Snatches (15/10 kg) (alternating)
Rest 1 minute
Then, AMRAP in 6 minutes of:
Same as above. Resume where you left off.
Rest 2 minutes
Finally, AMRAP in 9 minutes of:
Same as above. Resume where you left off.
AMRAP (with a Partner) in 42 minutes
From 0:00-10:00, establish:
1 rep max Snatch
2 minute Rest
From 12:00-42:00, AMRAP of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95 lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats