Tuesday 020827
Bench Press 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020827
Bench Press 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Tuesday 021210
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.
If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.
To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press
constant for each couplet.
Tuesday 010220
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.
If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.
To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press constant for each couplet.
Friday 010817
For time:
Bench Press, 5 reps
Row 500 meters
Bench Press, 3 reps
Row 500 meters
Bench Press, 2 reps
Row 500 meters
Bench Press, 1 rep
Notes
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
Tuesday 021119
For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench press
Notes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.