Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat (5 times total)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat (5 times total)
AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)
Eight Tabatas in 39 minutes
Tabata Thrusters (95/65 lb)
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans (135/95 lb)
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts (200/150 lb)
1 minute Rest
Tabata Handstand Push-Ups
1 minute Rest
Tabata Kettlebell Swings (1.5/1 pood)
1 minute Rest
Tabata 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
4 Rounds in 20 minutes
Minute 1:
45 seconds Seated Strict Presses (20/14 lb)
15 seconds Rest
Minute 2:
45 seconds Sit-Ups to Push Presses (20/14 lb)
15 seconds Rest
Minute 3:
45 seconds Bent Over Rows (20/14 lb)
15 seconds Rest
Minute 4:
45 seconds Push-Ups
15 seconds Rest
Minute 5:
45 seconds Mountain Climbers
15 seconds Rest
Repeat 4 times