Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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.
Thursday 011115
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:
10 Front Squat
"Double Up" Rope Climb
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Friday 011116
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:
10 Shoulder press
3 Muscle up
Rest
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
Monday 011112
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
3-5 Rounds of the following circuit for time:
10 Deadlift
10 Pull ups
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Tuesday 011113
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:
10 Push press
15 Box Jump
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
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
Thursday 011108
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
5 Handstand Push up
5 Deadlift RestGlute Ham developer Medicine Ball Throw Sit up, 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
Saturday 011027
Five rounds for time of:
25 Push ups
20 Back squat; bodyweight
25 Sit ups
Monday 011022
Four rounds for time of:
30 One arm snatch; 15 left, 15 right alternating
25 Sit upsNotes:
1. Use kettlebell if available.
2. Sit ups of your choosing.