Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 180905
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swingsMen: 2-pood kettlebell
Women: 1.5-pood kettlebellScroll for scaling options.
Post rounds completed to comments.Compare to 150523.
Related:
• From the vault: "Nate" Demo, WOD for 121002
Nancy
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post time to comments.
Compare to 160729.
Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: "Nancy" WOD Demo
• From the vault: WOD 120603: "Nancy" Demo With Reebok CrossFit Velocity
Thursday 211104
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings
♀ 1.5-pood kettlebell
♂ 2-pood kettlebell
Post rounds completed to comments.
Compare to 180905.
Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings
♀ 12-kg kettlebell
♂ 16-kg kettlebell
Tuesday 221018
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings
♀ 1.5-pood kettlebell
♂ 2-pood kettlebell
Post rounds completed to comments. Compare to 211104.
Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings
♀ 1-pood kettlebell
♂ 1.5-pood kettlebell
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
8 kettlebell swings
♀ 12-kg kettlebell
♂ 16-kg kettlebell
Thursday 180719
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
Men: 40-lb. dumbbells
Women: 25-lb. dumbbells
Scroll for scaling options.
Post time to comments.
Compare to 120211.
Related:
• CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge