Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Grace"
"Grace"
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Sunday 040620
Row 1000 meteres
Kettbell swing 50 reps, 1.5 pood
25 Sit-ups
Row 750 meters
Kettlebell swing 40 reps, 1.5 pood
20 Sit-ups
Row 500 meters
Kettlebell swing 30 reps, 1.5 pood
15 Sit-ups
Monday 040621
Back Squat 3-3-2-2-2-1-1-1-1-1 reps.
Tuesday 040622
For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
Thursday 040617
Snatch 3-2-2-2-1-1-1-1-1 reps
Friday 040618
8 rounds of:
Run 400 meters
Rest 90 seconds
Sunday 040613
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Monday 040614
Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps
Wednesday 040616
Complete as many rounds in 20 minutes as you can of:
24" Box jump 30 reps
30 Pull-ups
10 Ring dips
Thursday 040610
Run 5K