Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
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.
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
Saturday 040612
Push jerk 3-2-2-2-1-1-1-1-1 reps