Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020122
20 Back squat
Rest 5 minutes
Run 800 meters
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
Run 800 meters
Rest 5 minutes
20 Overhead squat
Saturday 011124
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
Overhead squat, 15 reps
20 inch Box Jump, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Monday 010924
Overhead squat, 20-20-20 reps
Front squat, 10-10-10 reps
Back squat, 5-5-5 repsNotes:
1. Increase load dramatically proceeding from Overhead to Front to Back Squats.
2. Use perfect form, or it's not a squat.
3. Use same load for all three sets of each exercise.
4. Rest as needed.
5 Rounds for Time
600 meter Run
20 Overhead Squats (75/55 lb)
20 Sumo Deadlift High Pulls (75/55 lb)
For Time
30-20-10 Chest-to-Bar Pull-Ups
15-10-5 Overhead Squats (155/105 lb)
5 Rounds for Time
500 meter Run
15 Overhead Squats (185/125 lb)
15 Bar Facing Burpees
For Time
200/150 calorie Assault Bike
Every 3 minutes, starting from 0:00, perform:
3 Power Snatches (135/105 lb)
6 Overhead Squats (135/105 lb)
9 Pull-Ups
2 Rounds for Time
35 Knees-to-Elbows
35 Thrusters (45/35 lb)
35 Air Squats
35 Overhead Squats (45/35 lb)
35 Hand Release Push-Ups
For Time
21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)
AMRAP in 8 minutes
8 Overhead Squats (45/35 lb)
8 Ball Slams (40/30 lb)
8 Wall Ball Shots (20/14 lb, 10/9 ft)
8 Russian Kettlebell Swings (2/1.5 pood)