Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Luke
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Tuesday 141230
Hang squat snatch 1-1-1-1-1-1-1 reps
Saturday 141227
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutesScale pace as needed so that first interval can be maintained for approximately 1 minute.
Friday 141226
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
Monday 141222
Deadlift 1-1-1-1-1-1-1 reps
Tuesday 141223
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Loredo
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Friday 141219
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Kelly
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball