Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020905
Front Squat 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Friday 020906
“I've believed ever since that living on the edge,
living in and through your fear, is the summit of life,
and that people who refuse to take that dare
condemn themselves to a life of living death.”
- John H. JohnsonDr. Stephen Seiler on interval training. A good introduction to the topic.
http://home.hia.no/~stephens/interval.htm
Wednesday 020904
Push Press 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Friday 020830
Three rounds:
Pace at will
Body weight deadlift, 20 reps
20 inch box jump, 40 reps
Saturday 020831
Muscle-up, 30 reps
Back Extension, 75 repsNotes:
1. Pace at will.
2. Back Extention in as many sets as needed.
Sunday 020901
Tabata Squat
Sit-up, 75 reps
Notes:
1. Pace at will.
2. Sit-up in as many sets as needed.
Tuesday 020903
Clean & Jerk 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Tuesday 020827
Bench Press 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Wednesday 020828
Front Squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Friday 020823
Three rounds for time of:
15 Pull-ups
30 Wall Ball