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Complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings, 70/53 lbs
12 Wall Balls, 20/14 lbs
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
As a team of 2 complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (53#/35#)
Burpee
Photo by @robcwilson @snoridgecrossfit
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For quality:
Handstand Push-up Practice
Handstand Walk Practice
For quality:
Handstand Push-up Practice
Handstand Walk Practice
FT: Handstand Holds, Air Squats, Handstand Walks, and Handstand Push-upsFor time:
Handstand Hold 3 mins
100 Air Squats
Handstand Walk 50m
100 Air Squats
30 Handstand Push-ups
* Accumulate HS Hold on wall for 3 minutes.
* Scale HS Walk to 50m Bear Crawl. Measure out 5 mats across middle (4ft. wide each mat) = 20 ft.
* Complete 8 one way trips across = 50m
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Opt. 1: 4 RF-ME: Row Calories and Muscle-ups4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups
4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min
Photo by @robcwilson @snoridgecrossfit
Snatch + Overhead Squat 1-1-1-1-1Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Hang + OHS
10 rounds for time of:
5 Sumo Deadlift High-pulls (95#/65#)
5 Overhead Squats (95#/65#)
5 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Bench Press 1-1-1-1Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
10 Box Jumps (24″/20″)
20 Push-up (hand release)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
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Power Clean + Hang Power Clean + Jerk 1-1-1-1-1Power Clean + Hang Power Clean + Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12 rounds for time of:
9 Wall Balls (20#/14#)
1 Clean & Jerk, pick load
* Use mats
Photo by @robcwilson @snoridgecrossfit
As a team of 2 complete 2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups (25#/15#)
40 Handstand Push-ups
* As a team of 2 alternate work/rest
Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-upsComplete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit