Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Twins
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups115 pound Thruster, 20 reps
20 L-Pull-ups
Friday 090522
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Sunday 090517
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Monday 090518
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Wednesday 090520
Four rounds for time of:
Run 400 meters
50 Squats
Thursday 090514
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
Tuesday 090512
Power clean 1-1-1-1-1-1-1 reps
Saturday 090509
Four rounds, each for time of:
800 meter runRest as needed between efforts.