Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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)
Tuesday 190514
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Run or row 5,000 meters.
Friday 190510
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Fran (kipping!)
21-15-9 reps for time of:
Thrusters
Pull-ups♀ 65 lb. ♂ 95 lb.
Sunday 190428
Back squat 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Thursday 190425
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lungesThen, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Wednesday 190424
Clean and jerk 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Wednesday 190417
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
Tuesday 190409
Deadlift 5-3-3-1-1-1 reps.
Practice scales and planks for 20 minutes.
Sunday 150830
45-30-15 reps (or seconds) for time of:
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)