Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 070313
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 BurpeesLet trailing knee gently kiss the ground on each lunge.
Wednesday 070307
Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups
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
Friday 070302
For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters
Tuesday 070306
Front Squat 3-3-3-3-3-3-3 reps
Thursday 070301
Back Squat 3-3-3-3-3-3-3 reps
Saturday 070303
Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps
Friday 070223
Overhead Squat 1-1-1-1-1-1-1 reps
Cindy
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 SquatsOR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups