Monday 161114
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-undersRest as needed between rounds.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 161114
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-undersRest as needed between rounds.
Monday 210104
Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders
Rest precisely 3 minutes between rounds.
Post time to comments.
Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.
Intermediate Option:
4 rounds, each for time, of:
10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders
Beginner Option:
3 rounds, each for time, of:
20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders
For Time
Cash-In:
100 Double-Unders
Then, perform:
12 Squat Snatches (75/55 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (96/75 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (115/95 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (135/115 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
Cash-Out:
100 Double-Unders
AMRAP in 17 minutesFrom 0:00-5:00, AMRAP of:5 Single-Arm Thrusters (50/35 lb, right)5 Weighted Reverse Lunges (50/35 lb, right)5 Single-Arm Thrusters (50/35 lb, left)5 Weighted Reverse Lunges (50/35 lb, left)Rest 1 minuteFrom 6:00-11:00, AMRAP of:10 Single-Arm Thrusters (50/35 lb, right)10 Weighted Reverse Lunges (50/35 lb, right)10 Single-Arm Thrusters (50/35 lb, left)10 Weighted Reverse Lunges (50/35 lb, […]
AMRAP in 17 minutes
From 0:00-5:00, AMRAP of:
5 Single-Arm Thrusters (50/35 lb, right)
5 Weighted Reverse Lunges (50/35 lb, right)
5 Single-Arm Thrusters (50/35 lb, left)
5 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 6:00-11:00, AMRAP of:
10 Single-Arm Thrusters (50/35 lb, right)
10 Weighted Reverse Lunges (50/35 lb, right)
10 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)
Rest 1 minute
From 12:00-17:00, AMRAP of:
15 Single-Arm Thrusters (50/35 lb, right)
15 Weighted Reverse Lunges (50/35 lb, right)
15 Single-Arm Thrusters (50/35 lb, left)
10 Weighted Reverse Lunges (50/35 lb, left)
For Time
Round 1:
1000 meter Row
1 mile Assault Air Bike
200 Single-Unders
Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders
Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders
Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders