Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 200923
21-15-9 reps for time of:
Dumbbell hang squat cleans
Handstand push-ups♀ 35-lb. DBs ♂ 50-lb. DBs
2007
2007
For time:1,000-meter row
Then, 5 rounds of:
25 pull-ups
7 push jerks♀ 85 lb. ♂ 135 lb.
Awful Annie
Awful Annie
For time:
50 double-unders
50 GHD sit-ups
5 cleans
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean♀ 185 lb. ♂ 275 lb.
Reduce reps and/or load to try to finish within 20 minutes. Post time to comments.
Nasty Nancy
Nasty Nancy
5 rounds for time of:
500-m run
15 overhead squats
15 bar facing burpees♀ 125 lb. ♂ 185 lb.
Reduce reps and/or load to try to finish within 30 minutes.
Friendly Fran
Friendly Fran
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups♀ 85 lb. ♂ 115 lb.
Reduce reps and/or loading to try to finish within 12 minutes.
Damn Diane
Max freestanding handstand hold
Then,
Damn Diane
3 rounds for time of:
15 deadlifts
15 strict deficit handstand push-ups♀ 205 lb., 2-in. deficit
♂ 315 lb., 3.5-in. deficitReduce reps and/or loading to try to finish within 15 minutes.
Monday 200914
Clean and jerk 3-3-3-3-3 reps
Wednesday 200916
Front squat 1-1-1-1-1 reps
Then,
1,000-m row for time
Sunday 200913
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories♀ 65-lb. SDHP ♂ 95-lb. SDHP