Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190407
5 rounds for time of:
1 L-sit rope climb, 15 ft.
35 strict push-ups
Monday 190408
3 rounds for time of:
15 power snatches
15 thrusters
1,000-m rowMen: 95 lb.
Women: 65 lb.
Tuesday 190409
Deadlift 5-3-3-1-1-1 reps.
Practice scales and planks for 20 minutes.
Thursday 190411
Run or row 5,000 meters.
Stretch and practice handstands for 20 minutes.
Friday 190405
Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)Practice controlled descent from handstands for 15 minutes.
Row 2,000 meters.
Wednesday 190403
3 rounds for time of:
5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters
Thursday 190404
3 rounds for time of:
20 walking lunges
30 wall-ball shots
40 triple-undersMen: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Monday 190401
Dumbbell press 5-3-3-1-1-1 reps
Practice scales for 10 minutes.
Thursday 190328
5 rounds for time of:
Lunge 30 feet
15 pull-ups
30 push-upsTake as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.
CrossFit Total
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep