Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Wednesday 050831
Deadlift 7-7-7-7-7-7-7 reps
For each set, touch and go at ground only.
Saturday 050820
For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up
Monday 050822
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.