Strength
Thruster (7x1)
Time Cap: 12 mins
Metcon
AMRAP in 10 minutes of:
20 Toes-to-Bars
20 Push-Ups
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Thruster (7x1)
Time Cap: 12 mins
Metcon
AMRAP in 10 minutes of:
20 Toes-to-Bars
20 Push-Ups
Every 2 mins for 10 rounds (20 minutes)
Shoulder Press (3x10 (60-70%))
Metcon
5 Rounds for Time
20 Cal. Bike Erg
20 Toes-to-Bars
Time Cap: 16 minutes
Metcon (Time)
8 Rds
4 Power Cleans (205/135)
8 SHSPU
12 T2B
For Time:
30 HSPU
60 T2B
90 Wall Balls (20/14)
60 T2B
30 HSPU
"Stephen"
For Time
30-25-20-15-10-5
GHD Sit-ups
Back Extensions
Knees-To-Elbows
Stiff-Legged Deadlift, 95#
Complete 3 Rounds
For Time:
40/30 Cal. Bike Erg
30 T2B
20 Burpee Box Jump Over (24/20) *
rest 5 mins b/t rds
* Box Jump Overs are regional standards (Hands can touch the box ) *
For Time (Teams of 2)
60 Strict HSPU
50 Syncro T2B
40 Front Squats (155/105)
30 Syncro KB Swings (70/53)
200 ft KB Lunge (70/53)*
*Both partners Lunge 200ft
Front Squat (5x8 @70%)
Every 1:45
2 Rounds:
25 Power Snatch (95/65)
25 Toes to Bar
For Time:
200 Double Unders
100 Shoulder to Overhead (75/55)
50 T2B
For time
400m Run
15 Clean and Jerks (165/110)
400m Run
30 Burpee to Bar (6in)
400m Run
45 T2B
400m
60 Wall Balls (20/14)
400m
75 KB Swings (53/35)
*25 min Time Cap*