Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020715
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups
Saturday 020608
For time:
30 Muscle ups
Friday 020524
Five rounds for time of:
5 Muscle ups
5 Press to handstand
Monday 020429
Three rounds for time of:
800 Meter run
10 Muscle upsNotes:
1. Use assistance on muscle-ups minimally and as needed.
Friday 020412
Tabata squats
10 Muscle ups
Tabata squatsNotes:
1. Rest as needed.
2. Take minimal assistance on muscle-ups where needed.
Monday 020406
Muscle up 7-6-5-4-3-2-1, reps
Notes:
1. If you need assistance have spotter minimally lift you through the sticking point.
2. Rest as needed between sets.
3. Perfect two man rotation.
Wednesday 020327
Perform 30 Muscle-ups in thirty minutes.
Notes:
1. Have a spotter assist when needed. The idea is to get above the
rings at full arm extension with minimal assistance.
2. Two athletes can take turns each completing one muscle-up
each minute for thirty minutes.
Sunday 020317
For time
20 Muscle upsNotes:
1. Have someone minimally assist on the muscle-ups
with a lift from the ankles, hips, or back.
Sunday 020210
Muscle ups 3-3-3-3-3-3-3-3-3-3, reps
Notes:
1. If you've not been able to perform the muscle-up yet,
have someone spot/assist you.
2. Rest as needed between sets.
Tuesday 020108
Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.Notes:
1. The most effective spotting/assisting technique is to lift from the
bottom of the feet or about the ribs.
2. This is REALLY tough. Potentially for both.