Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Servais
Servais
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
Thursday 150604
20 25-yard swim sprints
Rest as needed between efforts.
Friday 150605
For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
Monday 150601
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball
Wednesday 150603
For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups
Saturday 150530
Overhead squat 10-5-3-1-1-1-3-5-10 reps
Sunday 150531
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Wednesday 150527
6 400-meter sprints
Rest as needed between efforts.
Thursday 150528
15-12-9 reps for time of:
135-lb. thrusters
45-lb. weighted pull-ups
Sunday 150524
Olympic weightlifting total:
Snatch 1-1-1 reps
Clean and jerk 1-1-1 reps