Friday 040409
For time:
Run 1,200 meters (3 laps at track)
Hang squat clean 95 pounds, 21 reps
Run 800 meters (2 laps)
Hang squat clean, 95 pounds, 15 reps
Run 400 meters (1 lap)
Hang squat clean 95 pounds, 9 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 040409
For time:
Run 1,200 meters (3 laps at track)
Hang squat clean 95 pounds, 21 reps
Run 800 meters (2 laps)
Hang squat clean, 95 pounds, 15 reps
Run 400 meters (1 lap)
Hang squat clean 95 pounds, 9 reps
Monday 031201
For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang
Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.
Monday 041011
For time:
Run 800 meters
Deadlift 75 pounds, 30 reps
Run 800 meters
Hang squat clean 75 pounds, 30 reps
Run 800 meters
Front squat 75 pounds, 30 reps
Run 800 meters
Split jerk 75 pounds, 30 reps
AMRAP in 20 minutes
10 V-Ups
240 foot Triangle Shuttle Run (4 laps)
10 V-Ups
120 foot Triangle Broad Jumps (2 laps)
10 V-Ups
60 foot Triangle Handstand Walk (1 lap)
Sunday 010318
Today: Find your way to a track with a place for pull-ups.
Often, there will be parallel bars as well as a pull-up bar.
Run 400 meters (once around for those new to the track)
Do 50 pull-ups in as many sets as required
(if you don't have 10 pull-ups, do 200 jumping pull-ups)
Run 400 meters
Do 50 dips or 75 push-ups in as many sets as required
Run 400 meters
Do 75 air squats
Run 400 meters
Ranking based on total time for workout