Tuesday 020416
For time:
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter RowNotes:
1. Modify load per ability if necessary
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020416
For time:
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter RowNotes:
1. Modify load per ability if necessary
Thursday 020418
For time:
Bike 1 mile
1/2 Body weight Clean, 15 reps
Bike 1 mile
1/2 Body weight Clean, 15 reps
Bike 1 mile
1/2 Body weight Clean, 15 reps
Notes:
1. Modify load per ability if necessary
Wedmesdau 020410
For time:
1/2 Body weight Powerclean, 21 reps
400 meter Run
1/2 Body weight Powerclean, 18 reps
400 meter Run
1/2 Body weight Powerclean, 15 reps
400 meter Run
1/2 Body weight Powerclean, 12 reps
400 meter Run
Sunday 010211
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
For Time
100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row
*Run 800m after every row distance.