Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Monday 191223
5 rounds for time of:
15 thrusters
15 pull-ups♀ 65 lb. ♂ 95 lb.
Karen
Karen
For time:
150 wall-ball shots♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Sunday 191215
5 rounds for max reps of:
1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute♀ 65 lb. ♂ 95 lb.
Monday 191216
3 rounds for time of:
30 GHD sit-ups
30-m lunge with dumbbells♀ 35-lb. DBs ♂ 50-lb. DBs
Tuesday 191217
3 rounds for time of:
800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope♀ 95 lb. ♂ 135 lb.
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