Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Workout 20.3 / Workout 18.4
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
Read the scorecard for full event details.
Tuesday 191022
Complete as many rounds as possible in 20 minutes of:
500-m row
50 single-leg squats, alternating
10 squat snatches♀ 95 lb. ♂ 135 lb.
Thursday 191024
Run 5,000 meters
Practice SLIPS for 20 minutes
Sunday 191020
Sumo deadlift 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Monday 191021
3 rounds for time of:
400-m run
21 ring dips
2 legless rope climbs, 15 feet
Workout 20.2
Workout 20.2
Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters
6 toes-to-bars
24 double-unders♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
Read the scorecard for full event details.
Wednesday 191016
5 rounds for time of:
5 strict muscle-ups
1-minute L-sit hold
Thursday 191017
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
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.