Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 191117
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Practice descending from a handstand for 20 minutes.
Monday 191118
For time:
1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.
Tuesday 191119
Back squat 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Thursday 191114
For 20 minutes:
Run 400 m
Rest precisely the same amount of time as the previous runPractice SLIPS for 30 minutes.
Friday 191115
21-15-9 reps for time of:
Bench presses
Squat cleans♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean
Wednesday 191113
5 rounds for time of:
30 wall-ball shots
30 box jumps♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box
Workout 20.5
Workout 20.5
For time, partitioned any way:40 muscle-ups
80-cal. row
120 wall-ball shots♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.Read the scorecard for full event details.
Sunday 191110
4 rounds for time of:
Run 400 m
50 walking lunges
Ricky
Ricky
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts
8 push presses♀ 50-lb. DBs, 95-lb. barbell
♂ 75-lb. DBs, 135-lb. barbell
Wednesday 191106
Deadlift 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.