Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 070112
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Sunday 070114
Front Squat 1-1-1-1-1-1-1 reps
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
Monday 070108
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups
Tuesday 070109
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Wednesday 070110
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Saturday 070113
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
Monday 070101
Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps
Thursday 070104
Back Squat 5-5-5-5-5 reps
Friday 070105
Shoulder Press 5-5-5-5-5 reps