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40 Hard Workouts at Home to Build Better Conditioning and Transform your Body

WOD 16

For Time
3-6-9-12-15-18-21-24-27-30-33-36 Jumping Jacks
12-11-10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must perform 3 Jumping Jacks and 12 Strict Handstand Push-Ups before moving on to 6 Jumping Jacks and 11 Strict Handstand Push-Ups and so on.

Score is the time on the clock when the last set of Strict Handstand Push-Ups is completed.

WOD 17

5 Rounds in 19 minutes
1 minute Chair Dips
1 minute Alternating Pistols
1 minute Burpees
1 minute Rest
On a 19-minute clock, athlete must accomplish as many repetitions as possible (AMRAP) of each movement for 5 rounds. Athlete will have 1 minute to perform each movement every round, followed by 1 minute of rest between each round.

Score is the total number of repetitions completed before the 19-minute clock stops.

rich-froning-pistolsSource: CrossFit Inc

WOD 18

For Time
Buy-In: 200 Double-Unders
Then, 50-40-30-20-10 reps of:
Sumo Deadlift High-Pulls (pick load and object)
Walking Lunges
Burpees Over Object
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 200 Double-Unders. Then, athelete must perform 50 Sumo Deadlift High-Pulls, 50 Walking Lunges, and 50 Burpees over Object to 40 repetitions of the three movements and so on.

Score is the time on the clock when the last round of Burpees is completed.

WOD 19

AMRAP in 20 minutes
10 Lateral Burpees Over Object
15 Deadlifts (pick object)
20 Goblet Squats (pick object)
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of repetitions completed before the 20-minute clock stops.

Hard Workouts at Home – WOD 20

For Time
15 minute Wall Squat Hold (cumulative)
Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups
Start a running clock and a stopwatch simultaneously. Perform the Wall Squat Hold (aka: Wall Sit) until you have to break. Every time you break, stop the stopwatch and perform 5 Push-Ups, 10 Jumping Jacks, and 5 V-Ups. Get back into the Wall Squat Hold position and resume the stopwatch. Continue until you accumulate 15 minutes on the stopwatch.

Score is the time on the clock when the 15 minutes cumulative Wall Squat Hold is completed.

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