Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200821
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lungesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Thursday 200723
Complete as many rounds as possible in 10 minutes of:
5 strict handstand push-ups
10 med-ball cleans♀ 14-lb. ball ♂ 20-lb. ball
Wednesday 200610
10-9-8-7-6-5-4-3-2-1 reps for time of:
Body-weight power cleans
Strict handstand push-ups
Diane
Diane
21-15-9 reps for time of:Deadlifts
Handstand push-ups♀ 155 lb. ♂ 225 lb.
Share your at-home modifications and time in comments.
Compare to 151213.
Thursday 200430
Handstand push-up ladder
Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladderFor the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.
Candy
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squatsOR
Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legsShare your choice of workout, at-home modifications, and time in comments. | Compare to 180611.
Monday 200330
21-15-9 reps, slowly, of:
Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows
Saturday 200229
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-upsRest as needed between attempts.
Sunday 200223
8 rounds for max reps of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of handstand push-ups, rest 10 seconds♀ 155 lb. ♂ 225 lb.
Monday 200203
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating