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“One Zone Home WOD 10”

CrossFit One Zone Home WOD

347 9
  • AMRAP in 15 minutes
  • 6 Clapping Push-Ups
  • 12 Alternating Jumping Lunges
  • 200 meter Run
  • 5 Stagger Push-Ups
  • 20 Hollow Rocks

On a 15-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 15-minute clock stops.

Movement Standards

Clapping Push-Up: This is a variation of the standard Push-Up wherein athlete will perform a more powerful Push-Up but with even more upward force. While your hands are in the air, clap below your chest. Land with soft elbows in Push-Up form and continue lowering until your chest is slightly below the level of your bent elbow. This counts as 1 rep.

Staggering Push-Up: This is a variation of the standard Push-Up where your hand position is staggered, with one hand forward and one back. Perform a Push-Up and switch the hand positions.


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Background: “One Zone Home WOD 10” is from a collection of WODs designed by CrossFit One Zone @crossfitonezone (Esbly, France) to be done with minimal equipment.

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