Saturday 121117
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 121117
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
For Time
From 0:00, perform:
21 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
From 10:00, perform:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Air Squat Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
1 Rounds of “Dumbbell DT” consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks
10 Rounds for Time
5 Strict Chest-to-Bar Pull-Ups
10 “X” Dumbbell Movement (70/50 lb)
15 GHD Sit-Ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
Tuesday 040817
For time:
21 Hip/Back Extensions
Run 400 meters
18 Hip/Back Extensions
Run 400 meters
15 Hip/Back Extensions
Run 400 meters
12 Hip/Back Extensions
Run 400 meters
9 Hip/Back Extensions
Run 400 meters
6 Hip/Back Extensions
Run 400 meters
3 Hip/Back Extensions
Run 400 meters
Use the snake motion depicted. No momentum.
Friday 090227
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters