Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 021001
Squat with weight 20-10-5-3-1- reps
Then,
Three rounds each for time of:
Three minute stand on bike at 70 rpm
2 Rope climb
20 Sit-ups
15 Back extensions
Monday 020909
Squat 5-5-5-5-5
Muscle Up for ten minutes
Rope climb for 5 minutesNotes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed
Sunday 020901
Tabata Squat
Sit-up, 75 reps
Notes:
1. Pace at will.
2. Sit-up in as many sets as needed.
Sunday 020811
Push-jerk 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-ups
Max Push-ups
Monday 020812
Deadlift 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-up
Max Push-up
Wednesday 020814
Tabata squat
1000 meter Row
Monday 020810
Hang clean 5-5-5 reps
Three rounds for time of:
20 Squat
20 Sit-ups
20 Back extension
Max Pull-ups
Max Push-ups
Friday 020726
Hang clean 10-10-10-10-10
Put 100% effort into the first exercise,
Tabata squat
1000 meter Row
90% into the second,
and 80% into the third.
Saturday 020727
1000 meter Row
Put 100% effort into the first exercise,
Hang clean 10-10-10-10-10, reps
Tabata Squat
90% into the second,
and 80% into the third.
Thursday 020725
Tabata squat
Put 100% effort into the first exercise,
1000 meter Row
Hang clean 10-10-10-10-10
90% into the second,
and 80% into the third.