Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 191212
Complete as many rounds as possible in 10 minutes of:
10 clean and jerks
10 front squats♀ 95 lb. ♂ 135 lb.
Friday 191213
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
Monday 191209
Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata rowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Wednesday 191211
Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
Thursday 191205
Practice planks for 20 minutes.
Deadlift 5-5-5-5-5-5-5 reps
Saturday 191207
Complete as many rounds as possible in 15 minutes of:
200-m run
100-m farmers carry
20 dumbbell front squats♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Sunday 191208
Practice SLIPS for 20 minutes.
Snatch 1-1-1-1-1-1-1 reps
Tuesday 191203
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAPEach time you break, stop and L-sit from the floor for 20 seconds.
Friday 191129
Overhead squat 3-3-3-3-3 reps
Practice scales and stretch for 20 minutes.