Gymnastics
10 min Practice:
Pull Ups
Metcon
For Time:
6000m/5000m Bike Erg
4000m/3500m Row
2000m/1500m Ski
* 35 min Time Cap *
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Gymnastics
10 min Practice:
Pull Ups
Metcon
For Time:
6000m/5000m Bike Erg
4000m/3500m Row
2000m/1500m Ski
* 35 min Time Cap *
Strength
Shoulder Press (1 Rep Max)
10 mins
Metcon
12 min Amrap
10 Front Squat (135/95)
10 Burpee over Bar
10 Pull Ups
Strength
Bench Press (3x10 @70%)
Every 2:30
Metcon
For Time (Teams of 2)
2k Row
100 Pull Ups
150 Push Ups
200 Syncro Air Squats
* 30 min Time Cap *
Strength
Bench Press (5x3 @80%)
Every 1:45
Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20 Pull Ups
30/20 Cal. Bike erg
Strength
Front Squat (5x5 @77.5%)
Every 2 mins
Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -
Strength
Deadlift (5x3 @77.5%)
Every 2 mins
"Cindy"
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
"Lumberjack 20"
For Time
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
Strength
Deadlift (5x3 @75%)
Every 90 secs
Metcon
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00
2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00
2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)
7 min Time Cap (each)
Strength
Shoulder Press (3 RM)
10 mins
Metcon
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans
Strength
Front Squat (1 RM)
10 mins
Metcon
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)