3 rounds
100’ Overhead Walking Lunge 95/65
3 Rope Climb
Rest 5:00
3 rounds
100’ Front Rack Walking Lunge 115/75
3 Rope Climb
Wod Type: For TimeMayhem Daily Wods
Movements: LungeRope Climb
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 rounds
100’ Overhead Walking Lunge 95/65
3 Rope Climb
Rest 5:00
3 rounds
100’ Front Rack Walking Lunge 115/75
3 Rope Climb
Hidalgo
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles
Strength
Bench Press (5x5 @70%)
Every 2 mins
Metcon
For Time
3 rounds
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)
rest 3:00
3 rounds
24 Push Press 95/65
24 Step Back Lunge Steps
rest 3:00
3 rounds
18 Push Press 115/75
18 Step Back Lunge Steps
7 min Time Cap (each)
Strength
Shoulder Press (5 RM)
10 mins
Metcon
3 sets
AMRAP 5
10 Step Back Lunge Steps (back rack)
10 Hang Power Clean 115/75#
rest 1:00 b/t
Strength
Front Squat (1 RM)
10 mins
Metcon
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)
5 Rounds for Time
25 Cal Standing Bike
50 Air Squat
150’ walking lunge
rest 3:00 b/t
3 Rounds for Time
100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar
*25:00 Cap
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.
4 Rounds for Time
30 KB Swings (1.5/1)
30 Yard KB Lunge (1.5/1)
300m Run
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