Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 170626
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions
Wednesday 170621
5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups
Thursday 170622
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees
Saturday 170624
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
315-lb. deadlifts, 10 reps
Run 800 meters
50 sit-ups
Sunday 170618
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters
Tuesday 170620
Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps
Scotty
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Saturday 170617
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 repsTry to increase the load on each of the fifteen reps.
Tuesday 170613
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Wednesday 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches