Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 031021
Two rounds of:
Jump rope double unders for 2 minutes
One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc.
24" box jump 2 minutesTotal double unders on jump rope, all squats, and box jumps for both rounds and post to comments.
Wednesday 031022
For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-upsUse assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.
Tuesday 031014
15 rounds for time of:
10 Pull-ups
10 push-ups
10 Squats
Run 100 meters
Thursday 031016
For time:
80 squats
40 dumbbell swings (50lb dumbbell)
20 pull-ups
64 squats
32 dumbbell swings
16 pull-ups
50 squats
24 dumbbell swings
12 pull-ups
32 squats
16 dumbbell swings
8 pull-ups
16 squats
6 dumbbell swings
4 pull-upsThis comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!
Friday 031017
Hang squat clean 21-15-10-6-3-1 reps.
Rest as needed between sets. Increase load after each set. Post loads for all six sets and bodyweight to comments.
Saturday 031018
How many "L" Pull-ups can you do in 30 minutes?
Sunday 031012
Max deadlift
Max bench press
Max squatIt's a powerlifting meet! Warm-up, and allow multiple sets to find your max lifts. Don't attempt this workout in just three sets! Find then post your max deadlift, bench press, and squat to comments.
Thursday 031009
Perform 5 rounds, each for time of:
Run 400 meters
Clean & Jerk 95 pounds, 15 repsRest 3 minutes between rounds. Post times to comments.