Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 151228
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-upsUse a 55-lb. dumbbell for the snatches.
Tuesday 151222
Complete as many rounds as possible in 10 minutes of:
100-meter walking lunge with 45-lb. plate overhead
30 GHD sit-ups
Thursday 151224
Thruster 3-3-3-3-3-3-3 reps
Friday 151225
4 rounds for time of:
Run 800 meters
50 wall-ball shots, 20-lb. ball
Sunday 151220
For time:
150 squats
75 hip extensions
120 squats
60 hip extensions
90 squats
45 hip extensions
Monday 151221
3 rounds for time of:
Run 1 mile
50 pull-ups
Wednesday 151216
Behind-the-neck jerk 1-1-1-1-1-1-1
Thursday 151217
Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 one-legged squats, alternating
40 double-unders
Friday 151218
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Diane
Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups