Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21630
What's Rich Doing:
3 Sets
20 Dumbbell Squat Snatch (70/50)
15 Burpee Box Get Over (48)
10 Dumbbell Squat Snatch (100/70)
5 Burpee Box Get Over (48)
-Rest 1:1 b/t sets-
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Mayhem Daily Wod - 21625
Compete:
8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)
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Mayhem Daily Wod - 21622
Affiliate:
Amrap 16 minutes
Teams of 2 (1:1)
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)
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Mayhem Daily Wod - 2167
M30
4 Sets:
15 Box Jumps *STEP DOWN Or Tuck Jumps
30 Jumping Air Squats
15 Burpees
-Rest 2:00 B/T Sets-
"Harry Grant Minimal"
4 Sets:
21 Double Dumbbell Thrusters (50s/35s)
15 Box Jumps (24"/20") *STEP DOWN
9 Strict Handstand Push Ups
-Rest 2:00 B/T Sets-
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Mayhem Daily Wod - 21518
Affiliate
8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
- Echo Bike (85%)
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Mayhem Daily Wod - 21516
What's Rich Doing
3 Sets
30 Lateral Burpee over bar
15 Squat Snatch (135/95)
30 No Rebound Box Jump (24/20)
15 Thruster (135/95)
30 Chest-to-Bar Pull-Ups
-5 Min Rest between sets-
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Mayhem Daily Wod - 21514
M60
Partner Workout
35 Devil’s Press (50’s/35’s)
50 Synchro Wall Balls (20/14)
75 Box Jumps Overs (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
50 Synchro Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
Individual Version
20 Devil’s Press (50’s/35’s)
50 Wall Balls (20/14)
35 Box Jumps Overs (24/20)
75/60 Calorie Row
35 Box Jumps Overs (24/20)
50 Wall Balls (20/14)
20 Devil’s Press (50’s/35’s)
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Mayhem Daily Wod - 21511
Affiliate
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-Into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-Into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
*Echo Bike (85%)
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Mayhem Daily Wod - 2157
For Time:
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/125)
10 Bench Press (135/95)
Mayhem Daily Wod - 21429
Partner
4 rounds
30 Bench (135/95)
30/24 cal Standing Bike Erg
30 yd sled push (3-45’s/2-45’s)
30 yd sled pull (3-45’s/2-45’s)
Strength:
- Deadlift+Hang Squat Clean + Push Jerk
(1+1+1) x5
*Build in weight across sets - record heaviest set to score
*New set every 2 min