Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 130828
Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max
Dobogai
"Dobogai"
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
Saturday 130824
Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps
Falkel
"Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
Donny
"Donny"
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
Friday 130816
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Saturday 130817
Back Squat 3-3-3-3-3 reps
Angie
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Monday 130812
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch boxCompare to 130128.