Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
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.
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
Sunday 190331
Practice L-sits for 10 minutes.
Row 5,000 meters for time.
Stretch for 10 minutes.
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