Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 170714
For time:
50 box jumps, 30-in. box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball
50 burpees
Sunday 170618
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters
Paul Pena
Paul Pena
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
Sunday 170115
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders
Helen
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Wednesday 161130
50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings
Thursday 161027
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Monday 160808
TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-inch box
12 kettlebell swings, 2 pood
Monday 160711
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups
Helen
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups