Tuesday 021015
Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Push-press, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 021015
Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Push-press, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps
Friday 021206
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutes
These are walking lunges, not the ineffective ones!
Friday 010309
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.
Jump rope, double under for two minutes.
These are walking lunges, not the ineffective ones!
Submit time and bench press reps for ranking.
Saturday 010428
Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.
Saturday 010602
Three rounds for time:
Dips, max reps
Walking Lunge, 20 Steps
Push-press, max reps @ 1/3 bodyweight
Walking Lunge, 20 Steps
Handstand Push-ups, max reps
Walking Lunge, 20 Steps