Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170821
5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps
Wednesday 170823
Overhead squat 5-5-5-5-5 reps
Dunn
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. boxOn the burpees, jump over the box without touching it.
Saturday 170819
10 2-minute rounds of:
50-yard swim
Max-rep 35-lb. dumbbell power clean and jerksThere is no rest between rounds.
Sunday 170820
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups
Wednesday 170816
3 rounds for time of:
30 pull-ups
400-meter run
Thursday 170817
Back squat 3-3-3-3-3 reps
Sunday 170813
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Tuesday 170815
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders
Wednesday 170809
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood