Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-upsIf you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Tuesday 090825
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Monday 090713
Thruster 1-1-1-1-1-1-1 reps
Thursday 090625
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Sunday 090607
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Thursday 090528
Thruster 1-1-1-1-1-1-1 reps
Twins
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups115 pound Thruster, 20 reps
20 L-Pull-ups
Jackie
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Wednesday 090128
Thruster 1-1-1-1-1-1-1 reps