Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 120928
Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood
Sunday 120930
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
Wednesday 120926
For time:
100 L-Pull-ups
Thursday 120927
Back Squat 5-5-5-5-5 reps
Saturday 120922
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Adrian
"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Monday 120924
Shoulder Press 3-3-3-3-3-3-3
Angie
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Wednesday 120919
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat