Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 051116
For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Tuesday 051108
Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions
Thursday 051110
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups
Friday 051111
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Friday 051104
Snatch 1-1-1-1-1-1-1 reps
Sunday 051106
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Monday 051107
Back Squat 1-1-1-1-1-1-1 reps
Wednesday 051102
Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 repsStart run immediately after third set of cleans. Attempt same three clean sets after run. Post loads and run time to comments.