3 Rounds For Time
100 meter Sandbag Carry (135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats (115/75 lb)
Wod Type: Benchmark WodsFor Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds For Time
100 meter Sandbag Carry (135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats (115/75 lb)
For Time
2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups
For Time
400 meter Run
21 Thrusters (40/30 kg)
21 Pull-Ups
400 meter Run
15 Thrusters (40/30 kg)
15 Pull-Ups
400 meter Run
9 Thrusters (40/30 kg)
9 Pull-Ups
10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)
3 Rounds for Time
15 calorie Assault Bike
30 Overhead Lunges (75/55 lb)
5 Rounds for Time
5 Man Makers (2x45/25 lb)
10 Dumbbell Lunges (2x45/25 lb)
15 Toes-to-Bars
20 calorie Assault Air Bike
AMRAP in 9 minutes
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike
5 Rounds for Time
5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
5 Rounds for Time
15 Kettlebell Swings (75/55 lb)
10 Lunges
15 calorie Assault Air Bike
10 Push-Ups
15 Sit-Ups
10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)
For Time
10-9-8-7-6-5-4-3-2-1 Reps each of:
One Vertical Pull Movement:
Sumo Deadlift High Pulls (95/65 lb)
Inverted Rows or
Pull-Ups
One Horizontal Press Movement:
Bench Presses (Bodyweight)
Dumbbell Presses (100/45 lb) or
Push-Ups
One Hinging Movement:
Deadlift (2x Bodyweight)
Romanian Deadlifts (2x Bodyweight) or
Front Squats (Bodyweight)