Skill Work
Muscle Up
Metcon
4 Rounds for Time
25/20 Cal. Row
25/20 Deficit Push Ups (4in/2in)
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Skill Work
Muscle Up
Metcon
4 Rounds for Time
25/20 Cal. Row
25/20 Deficit Push Ups (4in/2in)
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
Strength
Deficit Deadlifts (5x3 @80%)
Standing on a 2" riser, every 2 mins
Metcon
75-50-25 for Time (with a Partner)
Strict Pull Ups
Strict HSPU
Push Ups
Split reps as needed
Strength
Deficit Deadlifts (8x2 @87.5%)
Standing on a 2" riser12 mins
Metcon
10 min Amrap
200/175m Row
20/15 Push Ups
-Rest 3 minutes-
10 min Amrap
20/15 Cal. Assault Bike
20 GHD's
5 Rounds for Time
400m Run
30 Push Ups
Strength
Deficit Deadlifts
6x4 @77.5%
Standing on a 2" riser12 mins
Metcon
15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
For Time:
175/150 Cal. Row
Every 2 mins perform:
20/15 Push 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 *