Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200704
DG
Complete as many rounds as possible in 10 minutes of:8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges♀ 25-lb. DBs ♂ 35-lb. DBs
Monday 200706
Practice SLIPS for 20 minutes
Muscle snatch 1-1-1-1-1 reps
Overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps
Tuesday 200707
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
Thursday 200702
Jerry
For time:Run 1 mile
Row 2,000 meters
Run 1 mile
Friday 200703
Zeus
3 rounds for time of:
30 wall-ball shots
30 sumo deadlift high pulls
30 box jumps
30 push presses
30-cal. row
30 push-ups
10 body-weight back squats♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box
Tuesday 200630
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
Monday 200629
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-upsFor weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Loredo
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
Thursday 200625
Practice SLIPS for 20 minutes
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps