Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Kelly
Kelly
5 rounds for time of:Run 400 meters
30 box jumps
30 wall-ball shots♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball
Wednesday 190724
Row 2,000 meters
Sunday 190721
Clean and jerk 1-1-1-1-1 reps
Then, practice SLIPS for 10 minutes.
Saturday 190720
Row 2,000 meters
Wednesday 190717
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
Thursday 190718
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.♀ 95 lb. ♂ 135 lb.
Saturday 190713
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
Sunday 190714
3 rounds for time of:
Run 400 meters
15 thrusters
21 inverted burpees♀ 95 lb. ♂ 135 lb.
Practice SLIPS for 15 minutes.
Tuesday 190716
3 rounds for time of:
1,000-meter row
5 rounds of Strict Cindy1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Monday 190708
Run 5,000 meters
Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank