Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21812
M60
@0:00
“Randy”
75 Power Snatches (75/55)
@8:00
Snap-chill
25 Power Snatches (155/105)
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Wednesday 210811
For time:
1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row♀ 55 lb. ♂ 75 lb.
Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m
Mayhem Daily Wod - 2187
Compete:
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
50 Wall Balls (30/20)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
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Mayhem Daily Wod - 21810
Affiliate:
3 Rounds
21 Toes to Bar
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)
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Saturday 210807
4 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minutePost reps completed each round to comments.
Compare to 200711.Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout.Intermediate Option:
2 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute
2 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minuteBeginner Option:
3 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minute
Mayhem Daily Wod - 2187
Scaled:
3 Rounds
400m Run
15 Kettlebell Swings (53/35)
9 Pull Ups (OR 12 Banded Pull Ups)
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Mayhem Daily Wod - 2185
Aerobic Capacity:
Run "Threshold" Workout4 Sets
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-
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Mayhem Daily Wod - 2184
What's Rich Doing:
40-30-20-10
GHD Sit Up
4-3-2-1
Legless Rope Climb
-Into-
20 Squat Snatch 185/125
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Mayhem Daily Wod - 2183
Affiliate:
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
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Mayhem Daily Wod - 2182
M60:
4 rounds
24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)
12 Single Arm Dumbbell Push Press Right Arm (50/35)
12 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Bar Muscle Ups
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