Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tully
"Tully"
Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps
Wednesday 230301
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters
♀ 30-lb DBs ♂ 45-lb DBs
Post time to comments.
Compare to 070302.
Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.
Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters
♀ 10-lb DBs ♂ 15-lb DBs
Wednesday 231011
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Post time and results to comments.
Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.
Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs
Rest, then,
Practice 2-5 minutes of an L-sit drill of choice.
Sunday 220529
5 rounds for time of:
Swim 200 meters
Rest 2 minutes
Post total time to comments.
Compare to 180331.
Scaling:
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.
Intermediate Option:
5 rounds for time of:
Swim 150 meters
Rest 2 minutes
Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes
Sunday 230108
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 30-lb DBs ♂ 45-lb DBs
Post total reps completed to comments.
Compare to 160517.
Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.
Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
♀ 15-lb DBs ♂ 20-lb DBs