Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 160530
Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Feeks
Feeks
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps
Monday 210913
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Post time to comments.
Compare to 200305.
Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.
Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. rope
Beginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing
♀ 45 lb. ♂ 65 lb.