Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 041218
Complete as many rounds as you can in 20 minutes of:
5 Box jumps, 26 inch box
10 L-pull-ups
15 Sit-ups
Friday 041217
Run 10 K
Friday 041210
4 rounds for time of:
20 inch Box jump, 30 reps
30 push-ups
1.5 pood Kettlebell swing, 30 reps
30 pull-ups
30 Wallball shots, 20 pound ball
Saturday 041211
Push Press 3-2-2-2-1-1-1-1-1 reps
"Helen"
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
Tuesday 041214
Complete as many rounds as you can in 20 minutes of:
Clean 135 pounds, 10 reps
10 Handstand pushups
"Lynne"
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Tuesday 041207
Clean 3-2-2-2-1-1-1-1-1 reps
Thursday 041209
Seven rounds of:
Overhead squats, 3 reps
10 Knees to elbows
"Jonesworthy"
"Jonesworthy"
6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps