Saturday 020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
Sunday 020908
Bench Press 5-5-5-5-5
Rope Climb and Push-ups, max total in ten minutes
Row 1,000 meters
Notes:
1. Bench is at easy pace to maximize lifts.
2. Match each rope assent with ten push-ups.
3. Rest before each of the three distinct efforts as needed.
Monday 020909
Squat 5-5-5-5-5
Muscle Up for ten minutes
Rope climb for 5 minutes
Notes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed
Monday 010219
Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times
Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times
Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times
Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times
There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.
Wednesday 020123
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Rest as needed.
45 pound Push press, 30 seconds, max reps.
Rest 2 minutes.
45 pound Push press 60 seconds, match 30 second effort's rep count.
Rest 2 minutes.
45 pound Push press 90 seconds, again match 30 second effor'ts rep count.
Rest 2 minutes.
45 pound Push press120 seconds, again match 30 second effort's reps count.
Rest as needed.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.