Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wes
Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
Monday 170417
For time:
15-ft. rope climb, 30 ascents
Thursday 170413
Back squat 1-1-1-1-1-1-1 reps
Friday 170414
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
Monday 170410
4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters
Tuesday 170411
5 rounds for time of:
225-lb. clean and jerks, 4 reps
6 bar muscle-ups
40-ft. handstand walk
Friday 170407
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Sunday 170409
30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars
Wednesday 170405
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerksUse a single, heavy dumbbell and alternate arms each rep.
Thursday 170406
Deadlift 3-3-3-3-3 reps