Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2191
What's Rich Doing:
For Time: (Team of 2)
20 Cal Row (same time)
40 Clean (225/155)
20 Cal Row (same time)
30 Clean (245/175)
20 Cal Row (same time)
20 Clean (265/185)
20 Cal Row (same time)
10 Clean (285/200)
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Mayhem Daily Wod - 21831
Affiliate:
5-10-15-20
Toes to bar
Power Cleans (135/95)
Handstand Push-ups
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Mayhem Daily Wod - 21830
M30:
AMRAP 10:00
10 Burpees
20 Cossack Squats
30 Stepback Lunges
"The Temple of Doom Minimal"
AMRAP 10:00
10 Dumbbell Facing Burpees
20 Alternating Hang Dumbbell Snatches (50/35)
30 Air Squats
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Mayhem Daily Wod - 21828
Scaled:
For time:
100 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike
**Start the workout with Wall Balls
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Mayhem Daily Wod - 21827
Compete:
2 Sets:
10 Overhead Squats (155/105)
10 Strict Pull Ups
15 Overhead Squats (95/65)
15 Chest to bar Pull Ups
-Rest 3 minutes between sets-
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Mayhem Daily Wod - 21826
Aerobic Capacity:
2 sets:
4min at moderate pace
90sec at fast pace
-3min rest-
3min at moderate pace
60sec at faster pace
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort
-Rest 4min between sets-
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Mayhem Daily Wod - 21825
What's Rich Doing:
8 Rounds
400m Jog
30 Step Up (20”)
240’ Sled Push (Sled+45)
*All with 20# vest
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Mayhem Daily Wod - 21824
M60:
AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)
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Mayhem Daily Wod - 21823
M30:
3 Sets:
30 Air Squats
10 Burpees
30 Jumping Air Squats
10 Burpees
-Rest 2 minutes between sets-
*BACKPACK OPTION:
3 Sets:
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
-Rest 2 minutes between sets-
"Chocolate Chip Cookie Dough Minimal"
3 Sets:
10 Double Dumbbell Front Squats (50s/35s)
10 Lateral Burpees Over Dumbbells
15 Double Dumbbell Thrusters (50s/35s)
10 Lateral Burpees Over Dumbbells
-Rest 2 minutes between sets-
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Mayhem Daily Wod - 21821
M60:
5 rounds:
250-m run
1 clean
Women: (155-165-175-185-195)
Men: (225-245-265-285-305)
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