Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 021002
Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute
Tuesday 210615
Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.
Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row
Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row
Wednesday 011121
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
10 Thursters
12 "L" Pull ups
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Wednesday 011114
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:
15 Power clean
15 Dips
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Monday 011112
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
3-5 Rounds of the following circuit for time:
10 Deadlift
10 Pull ups
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute