Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 201223
Teams of 2
200 Wall Balls (20/14)
125 Toes to Bar
75 Syncro Push Ups
2 Rounds for Time
25/20 calorie Assault Bike
25 Push-Ups
50 Air Squats
100 Double-Unders
50 Air Squats
25 Push-Ups
25/20 calorie Assault Bike
Rest 3 minutes
AMRAP in 30 minutes
5 Deadlifts (275/205 lb)
13 Push-Ups
9 Box Jumps (24/20 in)
AMRAP in 10 minutes
10 Box Jumps (24/20 in)
10 Push-Ups
10 Toes-to-Bars
For Time
200 Double-Unders
100/75 Push-Ups
50 Deadlifts (185/125 lb)
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
3 Rounds for Time
200 foot Farmer's Carry (2x70/50 lb)
30 Push-Ups
30 Jumping Split Lunges
For Time
50/35 calorie Bike
50 Ring Push-Ups
EMOM in 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Push-Ups
10 Jumping Squats
Then, from 3:00-6:00, 2 Rounds of:
12 Push-Ups
12 Jumping Squats
Then, from 6:00-9:00, 2 Rounds of:
14 Push-Ups
14 Jumping Squats
Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.