Thursday 190919 Thursday 190919On a 25-minute clock: As many rounds as possible in 5 minutes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, as many rounds as possible in 5 minutes of: 8 strict pull-ups, 16 push-ups, 24 squats Then, as many rounds as possible in 5 minutes of: 6 strict pull-ups, 12 push-ups, 18 squats Then, as many rounds as possible in 5 minutes of: 4 strict pull-ups, 8 push-ups, 12 squats Then, as many rounds as possible in 5 minutes of: 2 strict pull-ups, 4 push-ups, 6 squats Wod Type: Main Site Daily WODsMovements: Air SquatPull-UpPush-UpAir Squat WodsPull-Up WodsPush-Up WodsCompetitions: Source: www.crossfit.com
Sunday 190915 Sunday 1909153 rounds for time of: Run 800 meters Rest 2 minutes Then, practice controlled descents from a handstand for 20 minutes. Wod Type: Main Site Daily WODsNo Equipment (Home Wods)Movements: Handstand HoldRun/RunningHandstand Hold WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Monday 190916 Monday 19091612-9-6-3 reps for time of: Clean and jerks Bar muscle-ups ♀ 125 lb. ♂ 185 lb. Wod Type: Main Site Daily WODsMovements: CleanJerkMuscle-UpClean WodsJerk WodsMuscle-Up WodsCompetitions: Source: www.crossfit.com
Saturday 190914 Saturday 1909143 rounds for time of: 21 hang power snatches 50 squats for time L-sit for time equal to squat time ♀ 75 lb. ♂ 115 lb. Wod Type: Main Site Daily WODsMovements: Air SquatSnatchAir Squat WodsSnatch WodsCompetitions: Source: www.crossfit.com
Wednesday 190911 NancyNancy 5 rounds for time of: 400-meter run 15 overhead squats ♀ 65 lb. ♂ 95 lb. Wod Type: Main Site Daily WODsMovements: Overhead SquatRun/RunningOverhead Squat WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Thursday 190912 Thursday 190912Deadlift 5-5-3-3-3-1-1-1-1 reps Practice SLIPS for 20 minutes. Wod Type: Main Site Daily WODsMovements: DeadliftHandstand HoldPlank HoldDeadlift WodsHandstand Hold WodsPlank Hold WodsCompetitions: Source: www.crossfit.com
Sunday 190908 Sunday 190908Complete as many rounds as possible in 15 minutes of: 12 muscle-ups 36 kettlebell swings ♀ 1.5 pood ♂ 2 pood Wod Type: Main Site Daily WODsMovements: Kettlebell SwingMuscle-UpKettlebell Swing WodsMuscle-Up WodsCompetitions: Source: www.crossfit.com
Tuesday 190910 Tuesday 1909105 rounds for time of: 21 dumbbell thrusters 15 burpees, touching target 6 inches above reach ♀ 30-lb. DBs ♂ 45-lb. DBs Wod Type: Main Site Daily WODsMovements: BurpeeThrusterBurpee WodsThruster WodsCompetitions: Source: www.crossfit.com
Wednesday 190904 Wednesday 19090421-15-9 reps for time of: L pull-ups Strict handstand push-ups Wod Type: Main Site Daily WODsMovements: Handstand Push-UpPull-UpHandstand Push-Up WodsPull-Up WodsCompetitions: Source: www.crossfit.com
Friday 190906 Friday 190906Back squat 1-1-1-1-1 reps Practice SLIPS for 20 minutes. Wod Type: Main Site Daily WODsMovements: Back SquatHandstand HoldPlank HoldBack Squat WodsHandstand Hold WodsPlank Hold WodsCompetitions: Source: www.crossfit.com