Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020321
Three rounds of the couplet:
50 Hang Powerclean, 50 reps
500 meter Row
Rest 5 minutes.Notes:
1. Try to complete each round within 150 seconds.
Saturday 020316
Five efforts of:
1000 meter RowNotes:
1. Rest equivalent to work period, i.e., rowing time.
Sunday 020317
For time
20 Muscle upsNotes:
1. Have someone minimally assist on the muscle-ups
with a lift from the ankles, hips, or back.
Tuesday 020312
Seven rounds of:
easy pace
7 Bench press
30 Sit ups
Wednesday 020313
Alternate exercises for 5 sets of each.
Hang Clean/Front Squat (combined move) 10 reps at bodyweight.
Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)Rest after rope as needed, not between clean/squat and rope!
Friday 020315
Back squat 10-10-10-10-10-10-10-10-10-10, reps
Thursday 020307
Sit up 30-25-20,reps
Tabata Squats
Sit up 30-25-20, repsNotes:
1. It's time for a good number of our athletes to complete 20 squats
(full range - of course - the only one's we count)
in each of eight twenty second intervals.
2. Rest as desired between Sit-ups and Tabata Squats."Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg GlassmanHere's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q=tabata+interval
Friday 020308
Three to five round for time of:
400 meter Run
20 Push pressNotes:
1. Use load 10 RM load for Push-press."You go for it. All the stops are out. Caution is to the wind, and you're battling
with everything you have. That's the real fun of the game."
- Dan DierdorfHere are abstracts of several interesting studies of note:
http://www.halesoptimumphysique.com/articles/esar.htm
Saturday 020309
How many pull-ups can you do each minute of twenty minutes?
Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven't a pull-up."You always have to give 100 percent, because if you don't, someone,
someplace, will give 100 percent and will beat you when you meet."
- Ed MacauleyA city wide pull-up competition for kids - great idea -
http://www.pull-ups-trainer.com/success.htm
There's a glaring inadequacy in most athlete's development that can best be
addressed with the pull-up or chin-up.
Monday 020311
Ten rounds of the couplet:
10 Kettlebell swings
5 Pull upCan you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)