30 Rounds for Time
10 Duffel Bag Swings
10 Duffel Bag Thrusters
10 Duffel Bag Jump Overs
Fill your bag with dirty laundry, or use whatever equipment you've got.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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30 Rounds for Time
10 Duffel Bag Swings
10 Duffel Bag Thrusters
10 Duffel Bag Jump Overs
Fill your bag with dirty laundry, or use whatever equipment you've got.
For Time
50 Duffel Bag Ground-to-Overheads
75 Duffel Bag Deadlifts
100 Duffel Bag Swings
75 Duffel Bag Sit-Ups
50 Duffel Bag Overhead Squats
Four Tabatas for Total Reps in 19 minutes
Tabata Jumping Jacks
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata Duffel Bag Swings
Rest 1 minute
Tabata V-Ups
Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals.
10 Rounds for Time
30 V-Ups
10 Weighted Lunges
10 Shoulder-to-Overheads
10 Deadlifts
Use whatever equipment available.
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP