Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 040723
For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
800 meter run
Saturday 040724
For time:
20 Pull-ups
10 Handstand push-ups
18 Pull-ups
9 Handstand push-ups
16 Pull-ups
8 Handstand push-ups
14 Pull-ups
7 Handstand push-ups
12 Pull-ups
6 Handstand push-ups
10 Pull-ups
5 Handstand push-ups
8 Pull-ups
4 Handstand push-ups
6 Pull-ups
3 Handstand push-ups
4 Pull-ups
2 Handstand push-ups
2 Pull-ups
1 Handstand push-ups
Friday 040716
For time:
Run 800 meters
30 Pull-ups
90 AirSquats
25 Pull-ups
75 Air Squats
20 Pull-ups
60 Air Squats
15 Pull-ups
45 Air Squats
Run 800 meters
Wednesday 040714
Five rounds for time of:
12 Handstand push-ups
24 "Short-rope" jumps
"Gwen"
"Gwen"
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801,030902 and 030922).
Report load and any advances to comments.
Thursday 040708
Five rounds for time:
25 knees to elbows
25 sit-ups
25 seconds L-Sit
Saturday 040710
Push jerk 3-2-2-2-1-1-1-1-1 reps
Sunday 040711
5 rounds for time of:
25 hip/back extensions
25 reverse hypers
25 seconds of face-down arch rocks
Monday 040712
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs