Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 200727
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups♀ 155 lb. ♂ 225 lb.
Thursday 200723
Complete as many rounds as possible in 10 minutes of:
5 strict handstand push-ups
10 med-ball cleans♀ 14-lb. ball ♂ 20-lb. ball
Friday 200724
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings♀ 1.5 pood ♂ 2 pood
Wednesday 200722
3 rounds for time of:
800-m run
21 toes-to-bars
12 deadlifts♀ 185 lb. ♂ 275 lb.
Monday 200720
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups♀ 24-in. box ♂ 30-in. box
Saturday 200718
5 3-minute rounds of:
10 front squats
10 box jumps
Row for max caloriesRest 3 minutes between rounds.
♀ 125-lb. squat, 30-in. box
♂ 185-lb. squat, 36-in. box
Sunday 200719
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Grace
Grace
30 clean and jerks for timeOR
Isabel
30 snatches for time♀ 95 lb. ♂ 135 lb.
Thursday 200716
3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows♀ 45-lb. DBs ♂ 70-lb. DBs
Sunday 200712
3 rounds for time of:
50 lunges
7 muscle-ups
10 hang squat clean and push jerks♀ 95 lb. ♂ 135 lb.