Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 200426
Complete as many rounds as possible in 12 minutes of:
20 wall-ball shots
20 single-leg squats, alternating♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
Thursday 200423
Practice SLIPS for 20 minutes
Shoulder press 10-10-10-10-10 reps
If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.
Wednesday 200422
10 rounds for time of:
30 double-unders
10 hang power cleans
10 pull-ups♀ 75 lb. ♂ 115 lb.
If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.
Tuesday 200421
24-21-18-15-12-9-6-3 reps for time of:
Med-ball cleans
Push-ups♀ 14-lb. ball ♂ 20-lb. ball
If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.
Friday 200417
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft. handstand walk♀ 35-lb. DB ♂ 50-lb. DB
Saturday 200418
SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Candy
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squatsOR
Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legsShare your choice of workout, at-home modifications, and time in comments. | Compare to 180611.
Tuesday 200414
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Share your at-home modifications and loads in comments.
Compare to 130804.
Wednesday 200415
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 metersIf at home, modify with jugs or other heavy objects. Share your at-home modifications, loads, and time in comments.
Compare to 180507.