Wednesday 011107
Clean and Jerk, 1-1-1-1-1 reps
Rest as warrantedDrive through 3 Rounds of this circuit:
5 Muscle up
10 Shoulder press1.5 pood Kettlebell swing, 2 minutes
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 011107
Clean and Jerk, 1-1-1-1-1 reps
Rest as warrantedDrive through 3 Rounds of this circuit:
5 Muscle up
10 Shoulder press1.5 pood Kettlebell swing, 2 minutes
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
Friday 011109
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
1 Rope Climb
10 Push press
1.5 pood Kettlebell swing, 2 minutes
Friday 011116
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Shoulder press
3 Muscle up
Rest
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
Monday 011105
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Pull ups
10 Front squat
1.5 pood Kettlebell swing, 2 minutes