Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 050908
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only.
Sunday 050911
Three rounds for time of:
55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms
20 Pull-ups
Run 400 meters
Sunday 050904
For time:
Run 400 meters
45 pound barbell Thruster, 50 reps
Run 400 meters
50 Burpees
Run 400 meters
45 pound barbell Hang squat clean, 50 reps
Run 400 meters
Monday 050905
For time:
30 Muscle-ups
Wednesday 050907
**"Annie" **
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Thursday 050901
For time:
50 Ring dips
Run 800 meters
50 Ring dips
Run 800 meters
50 Ring dips
"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.
"Kelly"
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Sunday 050828
Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups