Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 170505
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
Miron
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Monday 170501
7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions
Annie
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Thursday 170427
Thruster 1-1-1-1-1-1-1 reps
Saturday 170429
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps
Sunday 170423
AGOQ Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups
Tuesday 170425
AGOQ Workout 4
2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.
Wednesday 170419
Snatch 3-3-3-3-3 reps
Friday 170421
AGOQ Workout 1
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-upsMen use 50-lb. dumbbell
Women use 35-lb. dumbbell