Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2187
Scaled:
3 Rounds
400m Run
15 Kettlebell Swings (53/35)
9 Pull Ups (OR 12 Banded Pull Ups)
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Mayhem Daily Wod - 2186
Compete:
5 Sets
AMRAP 3 Minutes
3 Deadlifts (275/185)
6 Push Ups
9 Box Jumps (24”/20”)
-Rest 1 Minute-
* Start each AMRAP where you left the previous one off at
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Mayhem Daily Wod - 2185
Aerobic Capacity:
Run "Threshold" Workout4 Sets
1200m at easy pace
-No rest-
300m at 1-mile pace
-Rest 2min b/t sets-
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Mayhem Daily Wod - 2184
What's Rich Doing:
40-30-20-10
GHD Sit Up
4-3-2-1
Legless Rope Climb
-Into-
20 Squat Snatch 185/125
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Mayhem Daily Wod - 2183
Affiliate:
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
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Mayhem Daily Wod - 2182
M60:
4 rounds
24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)
12 Single Arm Dumbbell Push Press Right Arm (50/35)
12 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Bar Muscle Ups
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Mayhem Daily Wod - 21730
Compete:
6 Sets
AMRAP 2 Minutes
50 Air Squats
Max Calorie Echo (OR Assault) Bike
-Rest 2 Minutes between sets -
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Mayhem Daily Wod - 21729
Aerobic Capacity:
Row "Lactate Threshold" Workout
4 Sets
1200m at easy/mod pace
-1min rest-
400m at fast pace
-Rest 3min b/t sets- (edited)
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Mayhem Daily Wod - 21728
Mayhem Scaled:
5 rounds
400m Run
20 GHD Sit ups w/6in Riser (OR 30 Abmat Sit Ups)
10 Deadlifts (205/155)
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Mayhem Daily Wod - 21727
Affiliate:
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5:00 -
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar
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