Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 011123
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up
Rest
Clean and Jerk, 15-15-15-15 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up
1.5 pood Kettlebell swing, 1 minute
Monday 011126
Wall ball, 1 minute
Rest
Perform three to five rounds of this circuit for time:
Rope Climb, three "climbs"
Powerclean, 10 reps
Rest
Wall ball, 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.
Friday 011109
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
1 Rope Climb
10 Push press1.5 pood Kettlebell swing, 2 minutes
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
Wednesday 011107
Clean and Jerk, 1-1-1-1-1 reps
Rest as warrantedDrive through 3 Rounds of this circuit:
5 Muscle up
10 Shoulder press1.5 pood Kettlebell swing, 2 minutes
Friday 011102
Phase I
Power clean, 5-5-3-3-1-1 reps
Rest
Phase II
Perform 5 Rounds of this circuit for time:
Press to handstand 5 times.
Powerclean 10 reps.
Rest
Phase III
Practice handstand press for twenty minutes.Notes:
1. Structure same as M-Tu-W and Th:
First phase slow and heavy,
second phase fast circuit,
third phase slow and controlled again.
Monday 011105
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Pull ups
10 Front squat1.5 pood Kettlebell swing, 2 minutes
Tuesday 011106
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Dips
15 Power cleanGlute Ham developer Medicine Ball Throw Sit up, 2 minutes
Thursday 011018
Set the Concept II Rower for intervals of two minutes of work and two of rest.
During the work row an easy 500+ meters .
During the "rest" powerclean as much of your bodyweight as you can 15 reps.
Before the two minute "rest" is over, get back to the Rower and strap in before timer zeroes.
On zero begin rowing immediately.
Continue this for a total of twenty minutes or five rounds of the couplet.Notes:
1. All Rowing efforts must be better than 500 meters, i.e.,
less than 2:00 minute 500 meter pace.
2. No late starts on the rowing intervals.
3. Your fitness can be scored by the percentage of bodyweight
you use for all five efforts.
4. The powerclean is a hang clean, actually.
5. You are very welcome.