6 Rounds for time
Every 5 mins
30 Wall Balls (20/14)
20/15 Cal. Ski
10 Burpee Pull Ups
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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6 Rounds for time
Every 5 mins
30 Wall Balls (20/14)
20/15 Cal. Ski
10 Burpee Pull Ups
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
10 Rounds for time
Every 3 mins (10 rds)
19 Wall Balls (20/14)
19/15 Cal. Row
*Record each rd*
Front Squat (5x5)
Every 2 mins, add weight each set
Metcon
2 Rounds for Time
400m run
60 Wall Ball (20/14)
400m run
40 Pull Ups
For Time (with a Partner)
6 rds (each)
21 Wall Balls (20/14)
15 T2B
3 Squat Snatch (185/125)
* You Go, I Go *
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
Metcon
17 min Amrap
200m Run
10 Wall Balls (20/14)
* Add 5 reps of wall balls every round
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell
Strength
Split Jerk (1x1 (Moderate weight))
12 mins of practice, work on footwork.
Metcon
For Time:
40 Wall Ball (20/14)
20 Burpee Pull Ups
30 Wall Ball
15 Burpee Pull Ups
20 Wall Ball
10 Burpee Pull Ups
10 Wall Ball
5 Burpee Pull Ups
20 min Time Cap
Strength
Deficit Deadlifts (7x3 @82.5%)
Standing on a 2" riser12 mins
Metcon
For Time (with a Partner)
80 Cal. Assault Bike
120 Wall Balls (20/14)
60 Cal. AB
100 Wall Balls
40 Cal. AB
80 Wall Balls
Metcon
For Time (with a Partner)
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell