Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Tabata Something Else
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.