Five 3-minute AMRAPs in 19 minutes
20/15 calorie Standing Bike Erg
20/15 calorie Ski
Max Double-Unders
Rest 1 minute between AMRAPs
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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Five 3-minute AMRAPs in 19 minutes
20/15 calorie Standing Bike Erg
20/15 calorie Ski
Max Double-Unders
Rest 1 minute between AMRAPs
Three 7-minute AMRAPs in 25 minutes
3 Chest-to-Bar Pull-Ups
3 Strict Handstand Push-ups
3 Box Jump Overs (24/20 in)
6 Chest-to-Bar Pull-Ups
6 Strict Handstand Push-ups
6 Box Jump Overs
Continue with this pattern, adding 3 reps to each movement every round. Restart each new AMRAP at 3 reps each movement.
Rest 2 minutes between 7-minute AMRAPs.
Five 3-minute AMRAPs in 19 minutes
5 Clean-and-Jerks (135/95 lb)
10 Box Jumps (24/20 in)
Rest 1 minute
Ten 2-minute AMRAPs in 29 minutes
12 Bar Facing Burpees
Max Barbell Reverse Lunges (95/65 lb)
Rest 1 minute between 2-minute AMRAPs
Then from 35:00, perform:
800 meter Run
Three 8-minute AMRAPs in 28 minutes
Buy-In: 1,000/800 meter Row
Directly into, AMRAP in 8 minutes:
2 Dumbbell Box Step-Ups (2x50/35 lb)
2 Push-Ups
4 Dumbbell Box Step-Ups (2x50/35 lb)
4 Push-Ups
Continue with this pattern, adding 2 reps to each movement every round.
Rest 2 minutes after each 8-minute AMRAP.
Every 2 Minutes on the Minute in 29 minutes
20/15 calorie Bike Erg
Max Calorie Ski
Rest 1 minute between sets
AMRAP in 25 minutes
15 Push-Ups
45 Air Squats
15 calorie Row
Two 10-minute AMRAPs in 22 minutes
From 0:00-10:00, AMRAP of:
10 Alternating Arm Devil Presses (50/35 lb)
30 Alternating Leg V-Ups
Rest 2 minutes
From 12:00-22:00, AMRAP of:
20 Alternating Arm Devil Presses (50/35 lb)
40 Alternating Leg V-Ups
AMRAP in 28 minutes
From 0:00-10:00, AMRAP of:
10 Burpees Box Jump Overs (24/20 in)
10 Left-Arm Dumbbell Thrusters (50/35 lb)
10 Right-Arm Dumbbell Thrusters (50/35 lb)
Rest 2 minutes
From 12:00-20:00, AMRAP of:
12 Burpees Box Jump Overs (24/20 in)
12 Left-Arm Dumbbell Thrusters (50/35 lb)
12 Right-Arm Dumbbell Thrusters (50/35 lb)
Rest 2 minutes
From 22:00-28:00, AMRAP of:
14 Burpees Box Jump Overs (24/20 in)
14 Left-Arm Dumbbell Thrusters (50/35 lb)
14 Right-Arm Dumbbell Thrusters (50/35 lb)
Five 5-minute AMRAPs in 29 minutes
40 Double-Unders
20 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)
Rest 1 minute between sets
Start the next AMRAP where the previous AMRAP left off.