Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 060204
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.
"Kelly"
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Monday 060130
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tuesday 060131
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Thursday 060202
Back squat 5-5-5-5-5 reps
"J.T."
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Friday 060127
Deadlift 5-5-5-5-5 reps
Sunday 060129
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