Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 010806
Three rounds for time:
Body weight Deadlift, 15 reps
Row 500 meters
Friday 010803
Tabata Pull-ups
Tabata Dips
Tabata Pull-ups
Tabata DipsNotes:
1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.
2. Take as much rest between Tabata efforts as needed.
3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s)
for the duration of each 20 second interval.
4. On the second pull-up and second dip efforts it is OK to dismount the bar(s)
before the interval concludes (ahead of the 10 second rest).
Saturday 010804
Clean and Jerk, 21-15-12-9-6-3-1 reps.
Notes:
1. Add weight to each set. Rest two minutes between sets.
2. Total loads for all 7 sets.
3. No rest on ground during sets. Touch and go at ground.
Tuesday 010731
Three rounds for time of:
Box Jump, 50 reps
Sumo Deadlift High-pull, 15 reps, .
Rest two minutes.Notes
1. Use max load on deadlift
2. Come to full extension on box before jumping or stepping down
3. Use 30" box if able
Wednesday 010801
30 Strict Push-ups
15 Back Extensions
25 Push-ups feet elevated 1 foot from floor.
12 Back Extensions
20 Push-ups feet raised 2 feet from floor
9 Back Extensions
15 Push-ups feet raised 3 feet from floor
6 Back Extensions
10 Push-ups feet raised 4 feet from floorNotes:
1. Strict push-ups allow for no sag in the body.
2. Don't swing the Glute-ham raise. Move slowly and deliberately.
Thursday 010802
For time:
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 repsNotes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.
Friday 010727
Complete as many reps in 20 minutes as you can of:
Back extension
"L" Pull-up
Saturday 010728
500 meter Row
20 Dumbbell Thrusters
20 Pull-ups
Rest as needed
Row 500 meters
10 Dumbbell Thruster
20 Pull-ups
Rest as needed
Row 500 meters
5 Dumbbell Thruster
20 Pull-upsNotes:
1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster"
with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?
2. Modify as needed to finish.
3. No rests other than where specified.
Monday 010730
20 pound Wall-ball, 50 shots
Bike for 1 mile
20 pound Wall-ball, 50 shots
Rest 3 minutes
Bike 1 mile
20 pound Wall-ball, 50 shots
Bike 1 mileNotes:
1. Count only those Wall-Ball shots that clear your reach by at
least a foot and start from a deep squat
2 Time both rounds. Which was quicker?
Wednesday 010725
For twenty minutes:
Bench Press
Rope ClimbNotes:
1. Use bodyweight for bench press.
2. Add total reps.
3. Add total feet of rope climbed.