Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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
Thursday 090917
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Friday 090918
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups