Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2178
Mayhem Aerobic Capacity:
Assault or Echo Bike "50 Cal for Time" Workouts
3 Sets:
2min at moderate pace
1min at easy pace
30sec at fast pace
-Rest: 3min b/t sets-
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Mayhem Daily Wod - 2176
Affiliate:
5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
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Mayhem Daily Wod - 2172
Compete:
3 Rounds
33 Wall Balls (30/20)
22 GHD Sit-ups
11 Sandbag Cleans (150/100)
-Rest 2 Minutes-
2 Rounds For Time
22 Toes to Bar
11 D ball Step-overs (100/70) (24/20)
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Mayhem Daily Wod - 2171
Mayhem Aerobic Capacity:
Row "Aerobic Threshold"
3 Sets
3x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-
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Mayhem Daily Wod - 21630
What's Rich Doing:
3 Sets
20 Dumbbell Squat Snatch (70/50)
15 Burpee Box Get Over (48)
10 Dumbbell Squat Snatch (100/70)
5 Burpee Box Get Over (48)
-Rest 1:1 b/t sets-
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Mayhem Daily Wod - 21629
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3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
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Mayhem Daily Wod - 21628
M30:
3 Rounds
60 Air Squats
30 Sit-ups
5 Wall Walks
*BACKPACK OPTION:
3 Rounds:
50 Backpack Back Squats
20 Backpack Sit Ups
10 Backpack Push Ups
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Sunday 210627
For time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench pressesPost time to comments.
Compare to 200707.Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench pressesBeginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses♀ 35 lb. ♂ 55 lb.
Mayhem Daily Wod - 21625
Compete:
8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)
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Thursday 210624
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups♀ 95 lb. ♂ 135 lb.
Post time to comments.
Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups♀ 45 lb. ♂ 65 lb.