Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 060814
Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups
Monday 060807
Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups
Thursday 060518
Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips
Sunday 051225
3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
25 Pull-ups
Sunday 031221
7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips
Tuesday 030211
Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps
Tuesday 030114
2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump ropeComplete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull2 minutes of jump rope
50 Ring dips
2 minutes of jump ropeCan you complete this in 20 minutes?
Monday 030106
Four round for time of:
1/2 Body weight sumo deadlift high pull, 15 reps
Run 400 meters
Monday 020916
Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 ThrusterNotes:
Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion.
Tuesday 011120
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up,, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
15 Sumo Deadlift High Pull
15 Push Jerk
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.