AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70 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 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70 lb)
Strength
Front Squat (5x3 @75%)
Every 90 secs
Metcon
For Time
50 GHD Sit Up
50 HSPU
50 Toes to Bar
Rest 5:00
50 Toes to Bar
50 HSPU
50 GHD Sit Up
12 min Time Cap (each)
Strength
Deadlift (3 RM)
10 mins
Metcon
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 T2B
Strength
Front Squat (1 RM)
10 mins
Metcon
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)
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
For Time:
30 snatches (135/95)
100 HSPU
Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30
"JT"
21-15-9 Reps for Time
HSPU
Ring Dip
Push Up
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
3 position Power Clean (5x 1)
Power Clean+Hang power Clean+High Hang Power Clean
Every 2 mins for 5 sets
Metcon
For Time (teams of 2)
60 Handstand Push Ups
80 Yard Sled Push (4x45/3x45)
100 KB Swings (70/53)
80 Yard Sled Push
60 Hand Stand Push Ups
Time Cap: 20 min
Metcon (Time)
8 Rds
4 Power Cleans (205/135)
8 SHSPU
12 T2B