Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020219
20 Pull ups
5 Dips
15 Pull ups
10 Dips
5 Pull ups
20 DipsNotes:
1. Move quickly from pull-ups to dips then rest before next pairing.
2. Can you make two, three rounds of this circuit?
Wednesday 020220
1 mile Bike
Rest as needed.
20 inch Box jump, 50 reps.
Rest as needed.
20 pound Wallball, 50 shots
Rest as needed.
Jumping pull-ups, 100 reps.Notes:
1. Add time from all four efforts.
2. Jumping pull-ups are performed starting with about fifteen to twenty
degrees of flexion in the arm and then jump to chin over bar.
Wednesday 020213
Back squat 5-3-1-3-5, reps
Bench press 5-3-1-3-5, reps
Deadlift 5-3-1-3-5, repsNotes.
1. Load up!
Friday 020215
800 meter Run
Rest 5 minutes
500 meter Row
Rest 5 minutes.
20 pound Wallball, 50 shots.
REST 5 minutes.
1 mile BikeNotes:
1. Add times for all four efforts.
2. Wallball reps come from full squat and shot is two feet over reach.
Saturday 020216
Five rounds, 21-18-15-12 and 9 reps, for time of:
Back Extensions
Pull ups
Sit ups
DipsNotes:
1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest.
2. After completion of all four exercises for each set, rest as needed.
Sunday 020217
Back sqaut 3-3-3-3-3-3-3-3-3-3, reps
Pace as needed.
Sunday 020210
Muscle ups 3-3-3-3-3-3-3-3-3-3, reps
Notes:
1. If you've not been able to perform the muscle-up yet,
have someone spot/assist you.
2. Rest as needed between sets.
Tuesday 020212
Five rounds each for time of:
400 meter Run
20 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.Notes:
1. Time each pass.
Wednesday 020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
Thursday 020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats