Tuesday 131210
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 131210
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Coffey
"Coffey"
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Saturday 131207
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Sunday 131208
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Tuesday 131203
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Wednesday 131204
Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups
Friday 131206
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Saturday 131130
Thruster 2-2-2-2-2-2-2
Monday 131202
Five rounds for time of:
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents