Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 130428
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Tuesday 130430
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Wednesday 130501
Deadlift 3-3-3-3-3 reps
Friday 130426
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Saturday 130427
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
Schmalls
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Wednesday 130424
Overhead Squat 1-1-1-1-1-1-1 reps
Monday 130422
Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball
Friday 130419
Dumbbell Clean & Jerk 5-5-5-5-5
Go heavy. Ground to overhead.
Compare to 050312.
Jackie
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups