For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35
Every 10 mins (3 rds) in 30 minutes
500m Row
500m Ski
1000m Bike Erg
AMRAP in 30 minutes
Teams of 2 (1:1)
20/15 Cal. Assault Bike
For Time (Teams of 2)
1000 Cal. Assault Bike
For Time (in teams of 2)
20k Bike Erg
Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30... No Bands
Metcon
14 min Amrap
12/10 Cal. Assault Bike
3-6-9-12-15-18. . . .
HSPU
Strength
EMOM for 10 minutes of:
6 Clean-and-Jerks
Choose a weight you can touch and go comfortably with.
Metcon
For Time:
100/70 Cal. Assault Bike
Strength
Shoulder Press (5x5 @ 65%-75%)
Every 1:30... No Bands
Metcon
AMRAP in 20 minutes of:
1 min Standing Cal. Bike Erg at 10/8 damper
1 min DB Snatch (50/35)
1 min Burpees
1 min Double-Unders
1 min Rest
Scored by total reps
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg
For Time (in teams of 3)
6 rounds (each)
15/10 Cal. Assault Bike
10 Power Cleans (135/95)