Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 190713
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
Sunday 190714
3 rounds for time of:
Run 400 meters
15 thrusters
21 inverted burpees♀ 95 lb. ♂ 135 lb.
Practice SLIPS for 15 minutes.
Friday 190712
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups♀ 165 lb. ♂ 250 lb.
Practice SLIPS for 15 minutes.
Sunday 190630
Without rest, 2 rounds of:
1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent
Tuesday 190618
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m
Tuesday 190611
3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups
30 jumping ring dipsThen, practice SLIPS for 20 minutes.
Tuesday 190604
Run 5,000 meters
Practice SLIPS for same duration as 5K run.
Sunday 190526
7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching
Friday 190517
Deadlift 5-3-3-1-1-1 reps
20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)
Sunday 190505
Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?
A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?A $1,000 prize will be awarded for the heaviest successful 400-m carry (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190505 comments by midnight, Sunday, May 12.
After the carry, practice controlled descents from a handstand for 10 minutes.