For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate
Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)
Metcon
3 Rounds for Time
500m Run
30 KB Swings (1.5/1)
30 GHD's
Strength
Hang Power Snatch (1 Rep Max)
12 Mins
Metcon (3 Rounds for time)
Teams of 2
@ 8:00
100/80Cal. Row
30 Syncro Bar Facing Burpees
@ 16:00
100/80 Cal. Ski
30 Syncro BFB
@24:00
100/80Cal. Assault Bike
30 Syncro BFB
* 7 min Time Cap each workout, Split calories up as needed*
Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)
Metcon
For Time:
50 Yd Sled Push (3x45/2x45)
50 Slam Balls (50/30)
50 Yd Sled Push
35 Slam Balls
50 Yd Sled Push
20 Slam Balls
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-Ups
9 Front Squats, 185#
Strength
Power Clean (10x3 (70%))
Every 1:15 ....Touch and Go
Metcon
3 Rounds for Time
1000m Bike Erg
50 Hang DB Clean and Jerk (50/35)
* Alternate each rep *
Strength
Front Squat (2x2 @100%)
Bench Press (2x2 @100%)
Metcon
For Time:
50/40 Cal. Assault Bike
100 Wall Balls (20/14)
Strength
Deadlift (2x2 @100%)
Shoulder Press (2x2 @100%)
Metcon (8 Rounds for time)
8 rds
500/400m Run
- rest 45 secs b/t rds -
For Time (with a Partner)
1 mile Run (together)
150 Burpee Pull-Ups (split)
1 mile Run (together)
Strength
Deadlifts (3x3 @95%)
Shoulder Presses (3x3 @95%)
Metcon
For Time
3 Rounds of:
25 Push-Ups
50 Ring Rows
- Into -
3 Rounds of:
25 yard Front Rack Lunge(50s/35s)
50 Air Squats
20 min Time Cap