Sunday 051218
Deadlift 1-1-1-1-1-1-1 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 051218
Deadlift 1-1-1-1-1-1-1 reps
Tuesday 051220
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 dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Tuesday 051213
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.
Wednesday 051214
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Friday 051216
For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups
Friday 051209
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Saturday 051210
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.
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-upsCompare to 050921.
Sunday 051204
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps