Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50/40 calorie Row
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees over Dumbbell
100 foot Single-Arm Overhead Lunges (50/35 lb)
Mayhem Daily Wod - 21716
Compete:
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk
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For Time50 foot Single-Arm Overhead Lunges (50/35 lb)40 Pull-Ups50 foot Single-Arm Overhead Lunges (50/35 lb)35 GHD Sit-Ups50 foot Single-Arm Overhead Lunges (50/35 lb)30 Pull-Ups50 foot Single-Arm Overhead Lunges (50/35 lb)25 GHD Sit-Ups50 foot Single-Arm Overhead Lunges (50/35 lb)20 Lateral Burpees over Dumbbell
For Time
50 foot Single-Arm Overhead Lunges (50/35 lb)
40 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
35 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
30 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
25 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
20 Lateral Burpees over Dumbbell
Mayhem Daily Wod - 21712
M30:
2 Sets:
3 Rounds
15 Push Ups
20 Stepback Lunges (Total)
15 Chair Dips
20 Stepback Lunges (Total)
-rest 3 minutes b/t sets-
*BACKPACK OPTION:
2 Sets:
3 Rounds
15 Backpack Push Ups
20 Backpack Stepback Lunges (Total)
15 Backpack Floor Press
20 Backpack Stepback Lunges (Total)
-rest 3 minutes b/t sets-
**All with a 20/14# Vest/Backpack
"Tuesday Minimal":
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
20 Single Arm Overhead Dumbbell Stepack Lunges (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
20 Single Arm Overhead Dumbbell Stepback Lunge (Right arm) (50/35)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
50ft Handstand Walk
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Friday 211022
Lift Move Work
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.
Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees
♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees
♀ 20 lb. ♂ 35 lb.