WOD AT HOME
20 Minutes:
Bike, Run or Row
5 x AMRAP 3 Minutes:
8 Box Jumps
10 DB Bent-Over Row (5/arm)
12 DB Push Press (6/arm)
…rest 1 minute b/w…
HOME GYM WOD
For Time (compare to 50817):
Run 1 Mile
…rest 4 minutes…
Run 800 M
…rest 3 minutes…
Run 400 M
…rest 2 minutes…
Run 200 M
…rest 1 minute…
“Fran”
21-15-9 Reps For Time:
Thrusters (95/63)
Pull-Ups
WOD AT HOME
Every 6 Minutes, For 30 Minutes:
0:30 Max Double-Unders
20 DB Hang Power Cleans (10/arm)
1:00 Max Wall Balls
HOME GYM WOD
Back Squat:
5 x 2
3 x AMRAP 4 Minutes:
9 Deadlifts (95/63)
8 Hang Power Cleans (95/63)
7 Front Squats (95/63)
…rest 1 minute b/w AMRAPs…
WOD AT HOME
For Time and Max Reps:
Max Rep Push Ups
30 Russian Twists
3 Rounds For Time:
400 M Run
20 DB OH Stationary Lunges (10/arm)
15 V-Ups
HOME GYM WOD
Snatch
1 RM
7 Rounds For Time (Compare to 51617):
7 Hang Power Snatch (95/63)
14 Box Jumps-Overs (24/20)
WOD AT HOME
4 Sets:
0:40 Hollow Hold
10 Goblet Squats
AMRAP 15 Minutes:
60 Double-Unders
15 Box Jump-Overs
15 Up-and-Down Planks
HOME GYM WOD
For Time (Compare to 61117):
5k Run
…rest 5 min…
CrossFit Open Workout 12.1:
AMRAP 7 Minutes:
Burpees (6″ touch)
WOD AT HOME
20 Minutes:
Bike, Run or Row
21-15-9 Reps For Time:
Deadlift
Burpee-Over-Object
HOME GYM WOD
Push Jerk:
1-1-1-1
“Betty” (Compare to 51017):
5 Rounds For Time:
12 Push Press (135/93)
20 Box Jumps (24/20)
WOD AT HOME
20 Minutes:
Bike, Run or Row
5 Sets:
0:30 HS Hold
20 Hollow Rocks
0:30 L-Sit Hold
HOME GYM WOD
Snatch Barbell Complex x 3
6 Reps of each movement:
Snatch High-Pull
Muscle Snatch
Behind the Neck Snatch-Grip Thruster
Good Morning
Bent-Over Row
5 Rounds For Time (Compare to 53117):
18 Russian KB Swings (72/53)
15 Sit-Ups
12 Back-Extensions
*40 M Bear Crawl after each round
