Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 201205
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups
Tuesday 201201
Hang squat snatch 5-5-5-5-5 reps
Wednesday 201202
30 muscle-ups for time
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.
Saturday 201128
5 rounds for time of:
100-ft. handstand walk
30 single-leg squats, alternating
Sunday 201129
10 rounds for time of:
30 seconds of L-sit, unbroken
10 box jumps♀ 30-in. box ♂ 36-in. box
Wednesday 201125
Complete as many rounds as possible in 8 minutes of:
10 body-weight back squats
10 strict chest-to-bar pull-ups
Friday 201127
Run for 35 minutes.
Every 5 minutes, stop and perform 15 burpees.
Tuesday 201124
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders♀ 105 lb. ♂ 155 lb.
Barbara
Barbara
5 rounds, each for time, of:20 pull-ups
30 push-ups
40 sit-ups
50 squatsRest precisely three minutes between rounds.
Monday 201123
Shoulder press 3-3-3-3-3-3-3 reps