4 Rounds for Time
1,000 meter Bike Erg
25 Power Snatches (95/65 lb)
Wod Type: For TimeMayhem Daily Wods
Movements: Air Biking/Assault BikingSnatch
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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4 Rounds for Time
1,000 meter Bike Erg
25 Power Snatches (95/65 lb)
For Time:
150 Push Ups (Only rest in the Plank)
* Start with 10 GHD's, every time you break, and finish*
10 Rounds for Time
400m Run
- rest 1 min-
For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row
For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike
For Time:
1000m Ski Erg
75 Bench Press (135/95)
* Every time you break perform 2 rope climbs *
Strength
Shoulder Press (1RM)
Metcon (Time)
"Jacob Morris "
50 Wall Balls (20/14)
40/30 Cal. Ski
30 DB Snatch (50/35)
20 Box Jump Overs (24/20)
15 Bar Muscle Ups
Strength
Deadlift (1RM)
Metcon
For Time:
800m Run
400m Sand Bag Carry (150/100)
800m Run
Strength
Bench Press (1RM)
Metcon
For Time:
1000m Row
50 Burpee Over Rower
1000m Row
Strength
Front Squat (1RM Max)
Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *