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 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
Saturday 020824
Slow and Heavy
50 Sit-ups
15-12-9 reps of:
Pull-ups
Thrusters50 Sit-ups
Monday 020826
Hang Clean 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.