Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 050819
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Sunday 050814
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
“Elizabeth”
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
“Helen”
“Helen”
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-upsCompare to 050709.
“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
Thursday 050811
Deadlift 3-2-2-2-1-1-1-1-1 reps
"Nancy"
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Saturday 050806
Push press 3-2-2-2-1-1-1-1-1 reps
Monday 050808
21-18-15-12-9-6 and 3 rep rounds for time of:
Back Extension
Pull-up
Push-up
"Jackie"
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups