Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 200102
For time:
12 handstand push-ups
1-minute L-sit
9 handstand push-ups
1-minute L-sit
6 handstand push-ups
1-minute L-sit
3 handstand push-ups
1-minute L-sit
Saturday 200104
3 rounds for time of:
800-m run
30 pull-ups
Saturday 191228
30 clean and jerks for time
♀ 125 lb. ♂ 185 lb.
Sunday 191229
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk
Tuesday 191231
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Wednesday 191225
3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
Friday 191227
Practice SLIPS for 20 minutes.
Back squat 5-5-5-5-5 reps
Tuesday 191224
3 rounds of:
3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Friday 191220
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m row
Saturday 191221
Practice SLIPS for 20 minutes.
Hang squat snatch 1-1-1-1-1-1 reps