For Time (with a Partner)
2,000 meter Row
100 Burpee Box Jump Overs (24/20 in)
2,000 meter Row
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 (with a Partner)
2,000 meter Row
100 Burpee Box Jump Overs (24/20 in)
2,000 meter Row
For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row
Strength
Shoulder Press (1RM)
Metcon (Time)
"Jacob Morris "
50 Wall Balls (20/14)
40/30 Cal. Ski
30 DB Snatch (50/35)
20 Box Jump Overs (24/20)
15 Bar Muscle Ups
Strength
Hang Power Clean (Heavy Single)
12 mins
Metcon
2 Rounds for Time
1000m Bike Erg
15 Burpee Box Jump Overs
9 Sand Bag cleans (150/100)
For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes
Strength
Deadlift (6x5 @80%)
Shoulder Press (6x5 @80%)
Metcon
10 Rounds for Time
Every 2 mins
15 Burpee Box Jump Overs (24/20)
AMRAP (with a Partner) in 31 minutes
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
For Time (in teams of 3)
5 rds each
21/15 Cal. Standing Bike Erg
9 Burpee Box Get Overs (48/42)
- Then -
3000m Ski Erg
Strength
Bench Press (Heavy Double)
12 mins to establish a 2 rep max
Metcon
For Time (with a Partner)
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s)*
100 Box Jump Overs (24/20)
*Farmer carry hold on the dumbbells *
For Time:
45 Wall Balls(30/20)
15 Burpee Box Jump Overs (48/42)*
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 Wall Balls (30/20)
* Use your hands to climb over the Box *