10 Rounds For Time
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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10 Rounds For Time
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
AMRAP in 25 minutes
8 Freestanding Handstand Push-Ups
1 L-Sit Rope Climb (15 foot)
8 Rounds For Time
8 Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55 lb)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (75/55 lb)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run
For Time
24-20-16-12-8-4 reps of:
Front Rack Lunges (135/95 lb)
Hand Release Push-Ups
21-15-9 Reps for Time
Overhead Squats (95/65 lb)
Hand Release Push-Ups
For Time
100 Thrusters (135/95 lb)
100 Chest-to-Bar Pull-Ups
6 mile Run
For Time
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
Wear a Weight Vest, Body Armor, loaded Ruck Pack or whatever is needed to load yourself with 50 lb. for the runs.
3 Rounds For Time
75 Air Squats
25 Ring Handstand Push-Ups
25 L-Pull-Ups
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)