Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 070210
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Sunday 070211
Back Squat 3-3-3-3-3-3-3 reps
Tuesday 070206
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents
Jackie
"Jackie"
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Fran
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Saturday 070203
30 Muscle-ups for time
Friday 070202
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Monday 070205
Back squat 5-5-5-5-5 reps
Sunday 070128
Push press 3-3-3-3-3-3-3 reps