Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 040418
How many rounds in 20 minutes of:
Deadlift 1.5 x bodyweight x 7 reps
Pull-ups x 7 reps
Monday 040419
Five rounds of:
Push-jerk 10 reps
Knees to elbows 20 reps
Saturday 040410
Seven rounds for max reps total:
Bench press, body weight
Pull-ups
Sunday 040411
Seven rounds:
Good Mornings, 65 pounds, 21 reps
L-Sit 60 seconds
Tuesday 040413
Front Squat 3-2-2-2-1-1-1-1-1 reps
"Helen"
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-upsCompare to 040108. Time to beat is Greg Amundson's 7:35. Post time to comments.
Monday 040405
Back Squat
5-5-3-3-3-2-2-2-2-1
Tuesday 040406
Five rounds for time:
15 �L� Pull-ups
30 Push-ups
45 Sit-ups
Wednesday 040407
21-15- and 9 rep rounds for time of:
Deadlift 1.5 x bodyweight
Ring dips
Friday 040409
For time:
Run 1,200 meters (3 laps at track)
Hang squat clean 95 pounds, 21 reps
Run 800 meters (2 laps)
Hang squat clean, 95 pounds, 15 reps
Run 400 meters (1 lap)
Hang squat clean 95 pounds, 9 reps