EMOM for 30 minutes
Minute 1: 200/175 meter Ski
Minute 2: 5 Box Jumps (40/30 in)
Minute 3: 3 Power Cleans (205/135 lb)
Repeat 10 times
Wod Type: Mayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM for 30 minutes
Minute 1: 200/175 meter Ski
Minute 2: 5 Box Jumps (40/30 in)
Minute 3: 3 Power Cleans (205/135 lb)
Repeat 10 times
For Time
75 Toes-to-Bars
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie Assault Bike
Then begin a new clock at 20:00, perform:
75 Wall Ball Shots (30/20 lb)
or
100 Wall Ball Shots (20/14 lb)
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie SkiErg
For Time (with a Partner)
20/14 calorie Row (together)
14 Rope Climbs
40/28 calorie Ski (together)
28 Sandbag Ground-to-Shoulders
80/56 calorie Bike (together)
56 Dumbbell Thrusters (2x50/35 lb)
Three 15-minute AMRAPs in 55 minutes
From 0:00-15:00, 2-4-6-8-10-etc.:
Calorie SkiErg
Power Cleans (135/95 lb)
Rest 5 minutes
From 20:00-35:00, 2-4-6-8-10-etc.:
Calorie Row
Box Jumps (24/20 in)
Rest 5 minutes
From 40:00-55:00, 2-4-6-8-10-etc.:
Calorie Bike
Wall Ball Shots (20/14 lb)
For Time (with a Partner)
4,000 meter Row
3,000 meter Bike
2,000 meter Ski
1,000 meter Run
Every 5 minutes, each partner completes:
10 Bar Facing Burpees
10 Push Presses (95/65 lb)
3 Ring Muscle-Ups
For Time
20 calorie Bike/Row/Erg
56 Deadlifts (225/155 lb)
20 calorie Bike/Row/Erg
56 Wall Ball Shots (20/14 lb)
20 calorie Bike/Row/Erg
56 Pull-Ups
20 calorie Bike/Row/Erg
56 Toes-to-Bars
Perform 5 Burpees at the top of each minute
For Time (with a Partner)
Buy-In:
15 Burpees Over Partner
Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg
Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike
Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row
Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders
Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups
For Time
30-25-20-15-10-5 reps of:
Calorie Ski Erg
Bench Presses (155/105 lb)
3 Rope Climbs (after each round)
For Time
60-50-40-30-20 calories of:
Row
Bike
Ski
Rest the same time you finished one set.
For Time
50 Wall Ball Shots (20/14 lb)
40/30 calorie Ski
30 Dumbbell Snatches (50/35 lb)
20 Box Jump Overs (24/20 in)
15 Bar Muscle-Ups