Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 090723
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Sunday 090719
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Nancy
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Thursday 090716
Hang power clean 1-1-1-1-1-1-1 reps
Friday 090717
30 Muscle-ups for time
Sunday 090712
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Monday 090713
Thruster 1-1-1-1-1-1-1 reps
Wednesday 090708
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings