Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 131208
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Saturday 131207
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Tuesday 131203
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Wednesday 131204
Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups
Friday 131206
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Saturday 131130
Thruster 2-2-2-2-2-2-2
Monday 131202
Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents
Thursday 131128
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
Sunday 131124
Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters