Monday 040913
In 20 minutes how many seconds of L-sit time can you total?
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 040913
In 20 minutes how many seconds of L-sit time can you total?
Wednesday 040908
For time:
25 Burpees with 30-pound dumbbells, 25 L Pull-ups
20 Burpees with 30-pound dumbbells, 25 L Pull-ups
15 Burpees with 30-pound dumbbells, 25 L Pull-upsIn essence, this combines the burpee with the thruster.
Thursday 040909
For as long as you can continue, up to 30 minutes:
1 Muscle-up every 15 seconds
OR
10 Pull-ups and 10 dips every minute
Friday 040910
Repeat 5 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrustersSum bodyweight and dumbbells' combined weight, and divide by time in seconds for score. Post score to comments.
Sunday 040905
Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
Wednesday 040901
Deadlift 3-2-2-2-1-1-1-1-1
Thursday 040902
Ten rounds for time of:
5 Handstand push-ups
10 Pull-ups
Sunday 040829
Complete as many rounds as possible in 20 minutes of:
95-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups