Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Sunday 060709
Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups
Monday 060710
Front Squat 3-3-3-3-3-3-3 reps
Sunday 060702
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Tuesday 060704
21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups
Wednesday 060705
Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps
Michael
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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
Saturday 060701
Overhead squat 3-3-3-3-3-3-3 reps
Grace
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 060407.
WOD Demo - Greg Amundson 2:45, Dave Leys 2:21 [video]