Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21914
Affiliate:
7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)
* Echo Bike Calories - No Change
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Mayhem Daily Wod - 21913
M60:
3 Sets:
1:00 Max Reps Line Hops/Jumping Jacks
1:00 Max Reps Cossack Squats
1:00 Max Reps Box/Chair Step Ups
1:00 Max Reps Wall Walks
1:00 Rest
"Miracle Minimal"
3 Sets:
1:00 Max Reps Double Unders
1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35)
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Wall Walks
1:00 Rest
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Mayhem Daily Wod - 21911
M60:
4 Sets (1 set every 5 Minutes)
200m Run
20 Dumbbell Snatches (50/35)
100 Double Unders
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Mayhem Daily Wod - 21910
Compete:
2 - 2 - 2 - 3min of work
-1min rest b/t sets-
In each window perform
10 Clusters (155/105)
-then-
max reps Squat Snatch (155/105)
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Mayhem Daily Wod - 2199
MAC:
Row ""Anaerobic"" Workouts
500m at fast pace, 125m sprint,
400m at fast pace, 125m sprint,
300m at fast pace,
125m sprint w/ 3min rest b/t all reps
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Mayhem Daily Wod - 2198
4 Rounds
4:00 Standing Bike Erg
3 Rounds
50 Double Under
25 Squats w/ 30# Ruck
*1 Round is Bike and then 3 Rounds of Double Under and Squats.
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Mayhem Daily Wod - 2197
Affiliate:
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)
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Mayhem Daily Wod - 2196
M30:
For Time
45 Hand Release Push Ups
60 Alternating Box Step Ups (Total)
90 Alternating Stepback Lunges (Total)
"Desertstalker Scorpion Minimal"
For Time
30 Strict Handstand Push Ups
60 Alternating Dumbbell Snatches (50/35)
90 Ab Mat Sit Ups
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Mayhem Daily Wod - 2193
Compete:
50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (70/50)
-Rest 1:1 between sets-
100ft Single Arm Overhead Lunge (70/50)
20 Burpee over Dumbbell
30 Chest to Bar Pull Ups
40 GHD sit ups
50/40 Calorie Row
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Mayhem Daily Wod - 2192
Aerobic Capacity:
Row "Lactate Threshold"
3 Sets
6x (150m at fast pace, 30sec rest)
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