Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 011119
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
Turkish Get-up, up rt arm, down rt arm, up left arm, down left arm
3 Rope climb
Rest
Glute Ham developer Medicine Ball Throw, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Thursday 011115
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Front Squat
"Double Up" Rope Climb
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Tuesday 011113
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
10 Push press
15 Box Jump
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Wednesday 011114
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Rest
Perform 3-5 Rounds of this Circuit for Time:
15 Power clean
15 Dips
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Friday 011116
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Shoulder press
3 Muscle up
Rest
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.