Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 190122
3 rounds for time of:
1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row
Thursday 190117
Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m
Friday 190118
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Saturday 190119
On a 50-minute clock, with no rest between:
15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching
Monday 190114
5 rounds for time of:
1 minute of L-sit holds
15 controlled, no-momentum back extensions
Tuesday 190115
Complete as many rounds as possible in 20 minutes of:
15 strict pull-ups
30 push-ups
45 squats
Cindy, Strict!
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
Grace
Grace
30 clean and jerks for time
Men: 135 lb.
Women: 95 lb.Squat clean each rep.
Wednesday 190109
Deadlift 1-1-1-1-1 reps
Then, practice handstands for 20 minutes.
Thursday 190110
5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups