"King Kong"
3 Rounds for Time of:
1 Deadlift, 455 lb
2 Muscle-Ups
3 Cleans, 250 lb
4 Handstand Push-Ups
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
"King Kong"
3 Rounds for Time of:
1 Deadlift, 455 lb
2 Muscle-Ups
3 Cleans, 250 lb
4 Handstand Push-Ups
For Time:
30 HSPU
60 T2B
90 Wall Balls (20/14)
60 T2B
30 HSPU
Front Squat (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
1000m Row
50 Yard Sled Push (4x45/3x45)
50 HSPU
50 Yard Sled Push (4x45/3x45)
1000m Row
20 min Time Cap
For Time (Teams of 2)
60 Strict HSPU
50 Syncro T2B
40 Front Squats (155/105)
30 Syncro KB Swings (70/53)
200 ft KB Lunge (70/53)*
*Both partners Lunge 200ft
5 rounds:250m row5 Squat Cleans (205/145)10 HSPU15 GHD30 Double Unders
Shoulder Press (4x8 @65%) - Every 1:45
For Time:
90 Yard Sled Push (4x45/3x45)
60 Back Squats (135/95)*
30 SHSPU
* Back squats are from the floor *
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
M- 70lb DB's/24in
F-50lb DB's/20in
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Three 5-minute AMRAPs in 19 minutes
5 min Amrap
15 Deadlifts (225/155)
15 HSPU
Rest 2 mins
5 min Amrap
10 Deadlifts (275/185)
10 SHSPU
Rest 2 mins
5 min Amrap
5 Deadlifts (315/225)
5 Strict Deficit HSPU (4in/2in)
For Time:
5 rounds
50 Double Unders
20 GHD sit-ups
15 Double DB Squats (50/35)
10 HSPU
5 Bar Muscle-ups