AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
Three 4-minute AMRAPs in 20 minutes
From 0:00-4:00, AMRAP of:
27 Hang Power Cleans (115/85 lb)
27 Lateral Burpees Over Rower
27/21 calorie Row
Rest 4 minutes
Then, from 8:00-12:00, AMRAP of:
21 Hang Power Cleans (135/95 lb)
21 Lateral Burpees Over Rower
21/15 calorie Row
Rest 4 minutes
Then, from 16:00-20:00, AMRAP of:
15 Hang Power Cleans (155/105 lb)
15 Lateral Burpees Over Rower
15/12 calorie Row
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
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (2/1.5 pood)
16 Lateral Partner Over Burpees
65 Hang Power Cleans (135/95 lb)
65 Single Kettlebell Push Presses (1.5/1 pood)
16 Lateral Partner Over Burpees
65 Chest-to-Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Lateral Partner Over Burpees
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Lateral Partner Over Burpees
Each partner wears a Weight Vest (10/7 lb)