Wednesday 130925
Deadlift 3-3-3-3-3 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 130925
Deadlift 3-3-3-3-3 reps
Thursday 130919
Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
Saturday 130921
Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up
Tuesday 130917
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 BurpeesLet trailing knee gently kiss the ground on each lunge.
Holleyman
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Sunday 130915
Snatch 1-1-1-1-1-1-1 reps
Friday 130913
Split Jerk 1-1-1-1-1-1-1 reps
Saturday 130914
Squat clean 1-1-1-1-1-1-1 reps
Tuesday 130910
Back Squat 3-3-3-3-3 reps
The Don
"The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders