AMRAP in 10 minutes
7 Hang Clean-and-Jerks (115/80 lb)
3 Bar Muscle-Ups
Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 10 minutes
7 Hang Clean-and-Jerks (115/80 lb)
3 Bar Muscle-Ups
AMRAP in 20 minutes
10 Strict Handstand Push-Ups
15 Box Jump Overs (24/20 in)
20/15 calorie Row
75 Double-Unders
5 Rounds for Max Calories
Every 5 minutes, perform:
30 second Max Calorie Bike
AMRAP in 24 minutes
24 calorie Assault Air Bike
24 Thrusters (95/65 lb)
24 Bar-Facing Burpees
24 Knees-to-Elbows
AMRAP in 30 minutes
6 Handstand Push-Ups
12 Box Jumps (24 in)
18 Back Squats (185/135 lb)
24 AbMat Sit-Ups
30 calorie Assault Air Bike
AMRAP in 16 minutes
From 0:00-4:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 14:00
From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
AMRAP in 10 minutes
4 Russian Kettlebell Swings (24/16 kg)
2 Burpees
4 Cossack Squats
8 Russian Kettlebell Swings (24/16 kg)
4 Burpees
8 Cossack Squats
Continue with this pattern, adding 4 Russian Kettlebell Swings, 2 Burpees, and 4 Cossack Squats each round.
AMRAP in 20 minutes
34 Burpees
7 Hang Snatches (115/75 lb)
20 Air Squats
15 Toes-to-Bars
AMRAP in 20 minutes
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Where:
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps