Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Tuesday 190326
3 rounds for time of:
5 strict muscle-ups
1 minute of L-sit
Wednesday 190327
Overhead squat 5-3-3-1-1-1 reps
Stretch for 10 minutes.
Practice slow descent from handstand for 10 minutes.
Saturday 190323
Deadlift 5-3-3-1-1-1 reps
Practice slow descent from handstand for 20 minutes.
Sunday 190324
For time:
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Wednesday 190320
Power clean 5-3-3-1-1-1 reps.
Practice the L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
Friday 190322
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-upsMen 95 lb.
Women 65 lb.
Saturday 190316
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squatsMen: 50-lb. dumbbell
Women: 35-lb. dumbbell
Monday 190318
3 rounds for max reps of:
Body-weight bench presses
Strict pull-ups
Tuesday 190319
For time:
Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrustersMen: 135 lb.
Women: 95 lb.