Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 090725
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Sunday 090712
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Tuesday 090707
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Thursday 090514
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Hansen
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Tuesday 090331
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Thursday 090205
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Monday 090126
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Friday 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Tuesday 090120
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps