Wednesday 040128
Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 040128
Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps
Thursday 040129
Five rounds for time of:
20 Pull-ups
30 Push-ups
"Barbara"
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round. Post time for each of five rounds to comments.
Compare to 030927.
"Diane"
"Diane"
For time:
21-15- and 9 reps of:
Deadlift 225
Handstand Push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
"Gwen"
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.
Compare to 030525, 030630, 030801, 030902, and 030922.
Saturday 040117
Run 5K
Sunday 040118
For time:
75 Sit-ups
150 Squats
75 Sit-ups
Monday 040112
Deadlift 3-2-2-1-1-1 reps
Tuesday 040113
Five rounds for time of:
30 Wall-ball shots
15 Pull-ups
Wednesday 040114
For time:
Run 800 meters
Squat Clean 50 reps
Run 800 meters