Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 190801
4 rounds for time of:
400-m run
3 legless rope climbs
7 snatches♀ 130 lb.
♂ 185 lb.
Sunday 190728
Row 2,000 meters
Thursday 190725
3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.
Use as many sets each minute as needed.
Friday 190726
5 rounds for time of:
400-m run
30 push-ups
30 GHD sit-ups
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
Saturday 190720
Row 2,000 meters
Sunday 190721
Clean and jerk 1-1-1-1-1 reps
Then, practice SLIPS for 10 minutes.
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.