Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 170803
CrossFit Games Run Swim Run
For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles
Sunday 170730
Front squat 5-5-5-5-5 reps
Monday 170731
4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. ropeDo handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.
Wednesday 170726
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleansEtc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb. ball for both exercises.
Thursday 170727
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerksUse 60-lb. dumbbells for the farmers carry and push jerks.
Friday 170728
3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 25-lb. plate
Sunday 170723
Deadlift 1-1-1-1-1-1-1 reps
Monday 170724
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.
Wednesday 170719
4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run
Thursday 170720
Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.