Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nancy
Nancy
5 rounds for time of:
400-meter run
15 overhead squats♀ 65 lb. ♂ 95 lb.
Thursday 190912
Deadlift 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Saturday 190914
3 rounds for time of:
21 hang power snatches
50 squats for time
L-sit for time equal to squat time♀ 75 lb. ♂ 115 lb.
Sunday 190908
Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings♀ 1.5 pood ♂ 2 pood
Tuesday 190910
5 rounds for time of:
21 dumbbell thrusters
15 burpees, touching target 6 inches above reach♀ 30-lb. DBs ♂ 45-lb. DBs
Wednesday 190904
21-15-9 reps for time of:
L pull-ups
Strict handstand push-ups
Friday 190906
Back squat 1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Saturday 190907
5 rounds for time of:
400-m run
10 overhead squats♀ 95 lb. ♂ 135 lb.
Monday 190902
Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat cleanThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Tuesday 190903
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.