Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Thursday 200910
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups
Heavy 17.5
Heavy 17.5
10 rounds for time of:9 thrusters
35 double-unders♀ 85 lb. ♂ 125 lb.
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
Double DT
Double DT
10 rounds for time of:12 deadlifts
9 hang power cleans
6 push jerks♀ 105 lb. ♂ 155 lb.