Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 021010
Back squat 5-3-1 reps
Deadlift 5-3-1- reps
Bench press 5-3-1 repsRankings are based on total weight divided by body weight.
Friday 021011
Jump rope for two minutes rest for one minute.
Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise.
Go for it!!If you have considerable jump rope experience,
"double under" for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Saturday 021005
Clean and Jerk 15-12-9 reps
Snatch 15-12-9 repsClimb a thousand to two thousand foot climb
on your mountain bike or road bike.
Sunday 021006
Back extension 15-15-15 reps
Thruster 20-15-10 reps
1000 meter RowNotes:
Back extensions are Snake or wave up
Thrusters max weight each set
Monday 021007
Three rounds for time of:
15 Deadlift: Body weght
500 meter Row
Thursday 021003
2000 meter Row
Rest for 2000 meter time
1000 meter Row
Rest for 1000 meter time
500 meter Rowor
800 meter Run
Rest for 800 meter time
400 meter Run
Rest for 400 meter time
200 meter Run
Friday 021004
"The ambitious will always be first in the crowd; he presseth forward,
he looketh not behind him. More anguish is it to his mind to see one
before him, than joy to leave thousands at a distance."
Akhenaton
(1375 BC, Egyptian King, Monotheist)Paleo Diet recipes:
[http://www.panix.com/~paleodiet/list/ Cool! ](http://www.panix.com/~paleodiet/list/ Cool! )
Tuesday 021001
Squat with weight 20-10-5-3-1- reps
Then,
Three rounds each for time of:
Three minute stand on bike at 70 rpm
2 Rope climb
20 Sit-ups
15 Back extensions
Wednesday 021002
Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute
Friday 020927
Four rounds for time of:
500 meter Row
10 Power Clean: body weight
15 Knees to Elbows