Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 140517
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 metersCompare to 121017.
Monday 140519
Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps
Tuesday 140520
For time:
100-meter walking lunge
800-meter run
100 squats
Friday 140516
50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings
Helton
Helton
3 rounds for time of:
Run 800 meters
50-lb. dumbbell squat clean, 30 reps
30 burpees
Thursday 140515
7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Zembiec
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter runDuring each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Sunday 140511
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squatsCompare to 121119.
Monday 140512
Front squat 3-3-3-3-3 reps
Wednesday 140507
2014 Regional Event 7
For time:
64 pull-ups
205-lb. overhead squats, 8 reps