For Time
400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20 kg)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20 kg)
For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final found of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
For Time
100 meter Run
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
30 Overhead Squats (45/35 lb bar)
400 meter Run
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75 pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
For Time
400 meter Ruck Run (35/25 lb)
101 second Ruck Squat Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Push-Ups (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 second Plank Hold with Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 Burpees
400 meter Ruck Run (35/25 lb)
101 second Overhead Ruck Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
100 meter Bear Crawl Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Thrusters (35/25 lb)
400 meter Ruck Run (35/25 lb)
For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up