Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 070918
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Friday 070914
Three rounds for time of:
50 Double-unders
75 Squats
Thursday 070913
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-upsFor weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Saturday 070915
Power clean 3-3-3-3-3 reps
Sunday 070909
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Monday 070910
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Tuesday 070911
Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Friday 070907
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