4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups
Wod Type: For TimeMayhem Daily Wods
Movements: GHD Sit-UpPull-Up
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups
Strength
Power Snatch (6 Every min (10mins))
Choose and weight you can touch and go comfortably with.
Metcon (For Time)
For Time:
150 Double Unders
200 Air Squats
150 Double Unders
Strength
Back Squat (5x3 @70%-80%)
Every 1:30 , No Bands!
Metcon (For Time)
Teams of 3 (1:2)
5 rds (each)
50 Yard Sled Push (2x45/1x45)
5 Power Cleans (225/155)
20 min Time Cap
For Time
1000m Row
Then:
5 rds
15 T2B
15 Front Squats (95/65)
Then:
1000m Row
3 Rounds for Time
400 meter Run
21 Sumo Deadlift High-Pulls (75/55 lb)
12 Burpees over Bar
27-21-15-9 Reps for Time
Dumbbell Thrusters (50/35 lb)
4-3-2-1 Rope Climps (15 ft)
Strength
EMOM for 10 minutes of:
6 Clean-and-Jerks
Choose a weight you can touch and go comfortably with.
Metcon
For Time:
100/70 Cal. Assault Bike
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
100 T2B
Perform 15 Push Ups every time you break