Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Justin
Justin
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
Friday 140411
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls
Taylor
Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-upsIf you've got a 20-lb. vest or body armor, wear it.
Monday 140407
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Wednesday 140402
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Thursday 140403
Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges
Saturday 140405
Back Squat 3-3-3-3-3 reps
Sunday 140330
Row 2,000 meters
Tuesday 140401
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk
Friday 140328
Workout 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees