Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190714
3 rounds for time of:
Run 400 meters
15 thrusters
21 inverted burpees♀ 95 lb. ♂ 135 lb.
Practice SLIPS for 15 minutes.
Saturday 240127
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.
The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.
Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 55 lb
♂ 75 lb
Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 35 lb
♂ 45 lb
Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach
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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.
Tuesday 210223
For time:
15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters
Post time to comments.
Compare to 130126.
Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.
Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 meters
Beginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters
Tuesday 230808
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.
Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees
Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees