Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Hansen
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Saturday 090418
For time:
100 Inverted burpees
Thursday 090423
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Saturday 090411
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Sunday 090215
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Thursday 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 BurpeesLet trailing knee gently kiss the ground on each lunge.
Friday 081219
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Monday 081215
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
Monday 081110
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Tuesday 081021
Ten rounds for time of:
12 Burpees
12 Pull-ups