AMRAP in 18 minutes
15 GHD Sit-Ups
12 Dumbbell Ground to Overhead (2x50/35 lb)
90 foot Dumbbell Lunge (2x50/35 lb)
Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 18 minutes
15 GHD Sit-Ups
12 Dumbbell Ground to Overhead (2x50/35 lb)
90 foot Dumbbell Lunge (2x50/35 lb)
For Time
25 Burpee Box Get-overs (48")
50/40 cal Assault Bike
50 GHD situps
25 Bar Muscle-ups
50 GHD situps
50/40 cal Assault Bike
25 Burpee Box Get-overs (48")
For Time:
1000m Ski
50 GHD's
25 Muscle Ups
50 GHD's
1000m Ski
AMRAP in 20 minutes
15/12 calorie Ski
15 Push-Ups
15 GHD Sit-Ups
For Time:
150 Push Ups (Only rest in the Plank)
* Start with 10 GHD's, every time you break, and finish*
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
Front Squat (1RM Max)
Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *
Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)
Metcon
3 Rounds for Time
500m Run
30 KB Swings (1.5/1)
30 GHD's
Strength:
Three position power snatch (Heavy Single)
Start from the ground, then hang position, then high hang position. This is 1 rep.
12 mins
Metcon
For Time:
30 Overhead Squats (95/65)
30 Toes-to-Bars
30/20 Cal. Ski
60 GHD Sit-Ups
30/20 Cal. Ski
30 Toes-to-Bars
30 Overhead Squats (95/65)
25 min Time Cap
Strength
3 position Squat Snatch (Heavy Single)
Full+Hang+High Hang
12 mins
Metcon
5 Rounds for Time
500m Row
25 GHD's
* 18 min Time Cap *