Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 201230
7 sets
1 Power Snatch and 1 Full Snatch
* Work up in weight, bar can be dropped between power and full attempts
*Record heaviest set to score
*12 min cap
Workout:
3 rounds
25 HSPU
50ft Back Rack Lunge Walk (95/65)
25 Pull-ups
50ft Back Rack Lunge Walk (95/65)
Tuesday 201229
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squatsPost rounds completed to comments.
Compare to 181122.
Wednesday 201223
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans♀ 24-in. box, 155 lb.
♂ 30-in. box, 225 lb.
Tuesday 201215
For 20 minutes:
10 dumbbell thrusters
10 pull-upsMultiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
Compare to 031227.
Wednesday 201125
Complete as many rounds as possible in 8 minutes of:
10 body-weight back squats
10 strict chest-to-bar pull-ups
Tuesday 201124
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders♀ 105 lb. ♂ 155 lb.
Sunday 201115
Complete as many rounds as possible in 10 minutes of:
20 dips
15 GHD sit-ups
20 handstand push-ups
15 GHD sit-ups
Thursday 201112
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks♀ 105 lb. ♂ 155 lb.
Tuesday 201103
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope♂ 95 lb. ♀ 65 lb.
Mary
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-upsOR
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats