For Time
30 Strict Handstand Push-Ups
60 Toes-to-Bars
90 calorie Row
Reps can be broken up and performed in any order.
Time Cap: 15 minutes
Wod Type: For Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
30 Strict Handstand Push-Ups
60 Toes-to-Bars
90 calorie Row
Reps can be broken up and performed in any order.
Time Cap: 15 minutes
For Time
20 Muscle-Ups
25 Lowers from Inverted Hang on the Rings
30 Ring Handstand Push-Ups
35 Ring Rows
40 Ring Push-Ups
6-5-4-3-2-1 Reps for Time
Strict Presses (165/105 lb)
Push Presses (165/105 lb)
Push Jerks (165/106 lb)
For Time
4 Pistols
25 Kettlebell Swings (54/35 lb)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35 lb)
4 Pistols
2 Rounds for Time
21 Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round 1
Choose One of the Following for Time
Option 1:
"Sniff"
30-20-10 calorie Row
9-7-5 Bar Muscle-Ups
Option 2:
"F*ckin' Gonuts"
3 Rounds of:
20 calorie Row
7 Bar Muscle-Ups
Option 3:
"Tom Brady"
12 Bar Muscle-Ups
60 calorie Row
9 Bar Muscle-Ups
5 Rounds for Time
400 meter Row
15 Overhead Squats (95/65 lb)
For Time
1.5 mile Run
60 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
60 Plank Shoulder Taps
1.5 mile Run
For Time
50 Strict Pull-Ups
100 Hand-Release Push-Ups
5 km Run
Wear a Weight Vest (20/14 lb)
21-15-9 Reps for Time
Thrusters (115/75 lb)
Chest-to-Bar Pull-Ups
400 meter Run (after each set)