Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 200205
3 rounds of:
7 dumbbell bench presses
5 strict L pull-upsThen,
Row 1,000 m for time
Sunday 200202
Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars
9 box jumps♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box
Monday 200203
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating
Thursday 200130
21-15-9 reps for time of:
Dumbbell squat cleans
Strict pull-ups
Deficit push-ups (hands on DBs)♀ 35-lb. DBs ♂ 50-lb. DBs
Saturday 200201
5 rounds for time of:
20 wall-ball shots
10 deadlifts♀ 14-lb. ball, 155-lb. barbell
♂ 20-lb. ball, 225-lb. barbell
Sunday 200126
5 rounds for time of:
5 shoulder presses
10 push presses
15 push jerks♀ 65 lb. ♂ 95 lb.
Tuesday 200128
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Wednesday 200129
Run or row 10,000 meters
Saturday 200125
3 rounds for time of:
Row 500 meters
12 muscle-ups