Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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
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
Mayhem Daily Wod - 201222
5x3 Position Clean
(Hang, Below Knee, Floor)
* Work up in weight
*Record heaviest set to score
*Try to receive in bottom of squat
*Do not drop bar between positions
Workout:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5/1)
30 double unders
5 Rounds for Total Reps in 19 minutes
1 minute Kettlebell Swings (1.5/1 pood)
1 minute Sit-Ups
1 minute Double-Unders
1 minute Rest
5 Rounds for Total Reps in 19 minutes
1 minute Kettlebell Swings (1.5/1 pood)
1 minute Sit-Ups
1 minute Double-Unders
Rest 1 minute
3 Rounds for Time
800 meter Run
50 Kettlebell Swings (1.5/1 pood)
50 AbMat Sit-Ups
For Time
1,200 meter Run
63 Kettlebell Swings (24/16 kg)
36 Pull-Ups
800 meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups
400 meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
27/21 calorie Assault Bike
27 Kettlebell Swings (70/53 lb)
21/15 calorie Assault Bike
21 Kettlebell Swings (70/53 lb)
15/10 calorie Assault Bike
15 Kettlebell Swings (70/53 lb)
9/6 calorie Assault Bike
9 Kettlebell Swings (70/53 lb)
For Time
10-20-30-40-50-40-30-20-10 reps of:
Russian Kettlebell Swings (1/2 Bodyweight)
Hindu Squats