WOD – 850 CrossFit

WOD

Tuesday 1-21-25

For time:
2:00 plank hold
500/400m row
30 V-ups
30 pull-ups
30 knees-to-elbows
500/400m row
2:00 plank hold

For time:
Handstand walk (150 ft)
40 shoulder presses 75/55
800-m run
– Complete handstand walks in 25-ft segments.

For time:
100 air squats
25 toes-to-bars
50 DB step-ups 50/35 20in
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way

AMRAP 20 with a partner:
4 rope climbs
20 thrusters 95/65
20 burpee box jump-overs 24/20
– Share work as desired

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

5 x 2:30 rounds for reps:
500/450 m row
Max-reps deadlifts 185/125
– Rest 1:00 between rounds

EMOM 10:
3 bar muscle-ups
10 hand-release push-ups

AMRAP 8:
24 KB swings 53/35
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

3 rounds for time:
30/24 cal row
15 hang power cleans 155/105

5 rounds for time:
400-m run
30 lateral KB jump-overs
20 double-KB walking lunges 35/25
100-m double-KB farmers carry 35/25