Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"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 040414 and 040108.
Wednesday 040825
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Friday 040827
7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups
Saturday 040828
For 15 minutes:
30 seconds of pull-ups
30 seconds of rest
Repeat.
Saturday 040821
Complete as many rounds as possible in 20 minutes of:
Bodyweight bench press, 12 reps
10 Pull-ups
Monday 040823
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Tuesday 040824
Five rounds for time of:
95-pound hang squat clean, 21 reps
Run 400 meters
Thursday 040819
For twenty minutes:
Squat two minutes
Muscle-up two minutesFor any round in which you cannot do muscle-ups, do pull-ups and dips in even quantities. Post score to comments as total number of squats and total number of muscle-ups.
Friday 040820
Seven slow rounds with no rest of:
95-pound stiff legged deadlift, 21 reps
25 Sit-ups
Monday 040816
Overhead Squat 5-5-5-5-5-5-5