Strength
Shoulder Press (1 RM)
10 mins
Metcon
Every 2 mins for 10 rds (20 minutes)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)
Wod Type: For LoadMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Shoulder Press (1 RM)
10 mins
Metcon
Every 2 mins for 10 rds (20 minutes)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)
For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups
3 Rounds for Time
40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)
rest 3:00 b/t sets
Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65
Rest 5:00 or 1:1
* 6 min Time Cap for each round *
Strength:
Front Squat (6x6)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb.
7 rounds for time of:
10 Burpee to Bar (6in)
20 Abmat sit-ups
3 Rounds for Time
400 meter Run
21 Sumo Deadlift High-Pulls (75/55 lb)
12 Burpees over Bar
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