Sunday 091004
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 091004
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Sunday 090927
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Tuesday 090929
Snatch 1-1-1-1-1-1-1 reps
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
Angie
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Wednesday 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Tuesday 090922
Deadlift 1-1-1-1-1-1-1 reps
Friday 090925
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Saturday 090919
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Monday 090921
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps