Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 031227
For twenty minutes:
10 Dumbbell Thrusters
10 Pull-upsMultiply thruster load by rounds completed, e.g., 50 pounds X 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
Sunday 031228
For twenty minutes:
10 Deadlifts
10 Handstand Push-upsMultiply deadlift load by rounds completed and post to comments.
Saturday 031220
7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups
Sunday 031221
7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips
Tuesday 031223
Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up
Monday 031215
21-15 and then 9 reps of:
Deadlift
Handstand Push-up
Tuesday 031216
Practice backwards roll to support on rings.
Use false grip and bring the rings as close to your navel as you can. If you don't have rings, do pull-ups and dips - lots of them. Post results to comments in both cases.
Dan
Dan
Four rounds for time of:
Overhead squat 21 reps
Run 400 meters
Friday 031219
7 rounds for time of:
Hang squat clean 15 reps
15 Push-ups