Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190623
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time♀ 105 lb. ♂ 155 lb.
Stretch for 20 minutes.
Thursday 190620
For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m♀ 115 lb. ♂ 175 lb.
Strict Nicole
Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
Tuesday 190604
Run 5,000 meters
Practice SLIPS for same duration as 5K run.
AND
On a running clock, row AND run 5,000 meters.
Tuesday 190514
Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).
Run or row 5,000 meters.
Friday 190503
4 rounds for time of:
21 bench presses
15 pull-ups
400-m run♀ 95 lb. ♂ 135 lb.
Wednesday 190501
Run or row 5,000 meters
Thursday 190411
Run or row 5,000 meters.
Stretch and practice handstands for 20 minutes.