For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35
Every 10 mins (3 rds) in 30 minutes
500m Row
500m Ski
1000m Bike Erg
For time:
Row 2,000 meters
50 wall-ball shots (20/14)
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots
5rds in 18 minutes
2 min Amrap
15-cal. row
Max strict weighted Pull Up (20/14)
Rest 2 minutes
Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!
Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)
For Time
1000m Row
Then:
5 rds
15 T2B
15 Front Squats (95/65)
Then:
1000m Row
Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (5x1)
Every 1:45
Metcon
15 min Amrap
20 Wall Balls (20/14)
20 KB Swings (1.5/1)
200m Row
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
500m Row
50 DB Cleans (50/35 lb)
50 DB Squats (50/35 lb)
50 DB Shoulder to OVH (50/35 lb)
500m Row
Time Cap: 20 minutes
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
30-20-10
Cal. Row
Deadlift (185/125)
Metcon
2 rounds:
30/20 Cal. Row
30 GHD Sit-Ups
30/20 Cal. Bike Erg
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs (24/20)
Rest 5 mins b/t rds