Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2224
Compete
100 Wall Balls (20/14)
75 Toes to bar
50 Wall Balls (20/14)
25 Bar Muscle Ups
*Repeat from January 20, 2021
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Mayhem Daily Wod - 22226
Scaled
3 rounds
Min 1: 10/8 Calorie Bike Erg (OR 100m Run)
Min 2: 8 Box Jumps (20”/16”)
Min 3: 10/8 Calorie Echo Bike
Min 4: 3 Burpee Pull-Ups (OR 1 Bar Muscle Up)
Min 5: 100m Run
Min 6: 30 second Handstand Walk (practice)
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Mayhem Daily Wod - 22225
Compete
4 sets (1 set every 5 minutes)
25/20 Calorie Bike Erg
25 Wall Balls (20/14)
100 Double Unders
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Mayhem Daily Wod - 22224
MAC
5 Sets:
4x (750m at Fast, 1 Min at Easy)
*Rest 2 Min between sets.
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Mayhem Daily Wod - 22223
WRD
*New Set Every 20:00
27-21-15-9
Cal Assault Bike
Pull Up
27-21-15-9
Cal Row
54-42-30-18
Push Up
27-21-15-9
Cal Ski
Overhead Squat (115/75)
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Mayhem Daily Wod - 22222
Mayhem Gymnastics
The objective is to just get mobile and move through some skills.
9 minute EMOM [3 rounds of each]
Minute 1: 7 inchworm into Pushup
Minute 2: 30 seconds of Beat "Kip" Swings
Minute 3: 7 Burpee Box Step Ups [30/24]
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Mayhem Daily Wod - 22221
M30
AMRAP 12 Minutes
1, 2, 3, 4, 5…
Wall Walks
3, 6, 9, 12, 15…
Bulgarian Split Squats *(Per Leg)
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Mayhem Daily Wod - 22219
Masters
Masters 35-44
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery row b/t sets-
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Mayhem Daily Wod - 22218
Compete
10 Sets (1 Set every 3 Minutes)
1000m Bike Erg
Even Sets: 12 Dumbbell Snatches (70/50)
Odd Sets: 12 Dumbbell Clean and Jerks (70/50)
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Mayhem Daily Wod - 22217
MAC
6x 50m (Fins Optional) w/20 Sec Rest (Kick underwater as far as possible, Swim easy to interval finish)
6x 75m w/30 Sec Rest (25m Kick/50m Swim)
2x 150m w/40 Sec Rest (50m Kick/100m Swim)
100m Easy Swim
6x 50m w/20 Sec Rest (Catch-Up Drill with Kickboard)
4x 100m Pull w/20 Sec Rest
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