Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 011110
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
20 Push ups
10 Squat Clean
Rest
Glute Ham developer Medicine Ball Throw Sit up, 2 minutes
Monday 210628
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.
Post reps completed to comments.
Compare to 170726.
Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans
Etc., adding 1 muscle-up and 5 med-ball cleans each round.
♀ 14-lb. ball ♂ 20-lb. ball
Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans
♀ 6-lb. ball ♂ 10-lb. ball
Saturday 011124
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
Overhead squat, 15 reps
20 inch Box Jump, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
1.5 pood Kettlebell swing, 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.
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