Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Workout 20.1
Workout 20.1
10 rounds for time of:8 ground-to-overheads
10 bar-facing burpees♀ 65 lb. ♂ 95 lb.
Read the scorecard for full event details.
Sunday 191013
4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.
Choose one, or mix and match.
Rest 5 minutes between rounds.The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Monday 191014
5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row♀ 55 lb. ♂ 75 lb.
Wednesday 191009
Row 5,000 meters
Thursday 191010
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practiceCompare to 190417.
Tuesday 191008
For time:
50 medicine-ball cleans
25 push jerks
50 medicine-ball cleans♀ 14-lb. ball, 105-lb. jerk
♂ 20-lb. ball, 155-lb. jerk
Saturday 191005
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk♀ 35-lb. DB and 20-in. box
♂ 50-lb. DB and 24-in. box
Sunday 191006
2 rounds for time of:
75 kettlebell swings
50 GHD sit-ups
Row 1,000 m♀ 16 kg ♂ 20 kg
Wednesday 191002
3 rounds at any pace of:
Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds
Friday 191004
Deadlift 10-8-6-4-2 reps
Practice SLIPS for 30 minutes.