Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 020713
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups
Sunday 020714
While holding 32 kg. Kettlebell lunge 75 ft. and back
135 pound Hang clean; max reps
Same lunge with 24 kg Kettlebell
135 pound Hang clean; max reps
Same lunge with 16 kg Kettlebell
135 pound Hang clean; max repsNotes:
1. Enjoy
2. Hang clean rep total wins
Monday 020715
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups
Wednesday 020717
Tabata sqaut
1 mile Run
Tabata squat
Sunday 020707
Five rounds for time of:
10 Hang cleans; body weight
1 Rope climbNote:
1. For maximum benefit climb don’t use legs and feet on the rope climb
Tuesday 020709
500 meter Row
Tabata squats
500 meter Row
Tabata squat
Wednesday 020710
20 minutes stair climb
30 seconds rest between sets Rest as needed after stair climb
1/2 Body weight Push jerk 20-18-16-14-12, reps
Thursday 020711
1 mile Run
1/2 Body weight clean 20-18-16-14-12, repsNotes:
1. 30 seconds rest between sets
2. Rest as needed after run.
Tuesday 020702
Five rounds for time of:
10 Push jerk; 1/2 body weight
10 Push ups
10 Dips
Wednesday 020703
Five rounds for time of:
10 Hang clean; 1/2 body weight
10 Pull Ups