Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2171
Mayhem Aerobic Capacity:
Row "Aerobic Threshold"
3 Sets
3x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-
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Mayhem Daily Wod - 21630
What's Rich Doing:
3 Sets
20 Dumbbell Squat Snatch (70/50)
15 Burpee Box Get Over (48)
10 Dumbbell Squat Snatch (100/70)
5 Burpee Box Get Over (48)
-Rest 1:1 b/t sets-
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Mayhem Daily Wod - 21629
Affiliate:
3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
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Mayhem Daily Wod - 21628
M30:
3 Rounds
60 Air Squats
30 Sit-ups
5 Wall Walks
*BACKPACK OPTION:
3 Rounds:
50 Backpack Back Squats
20 Backpack Sit Ups
10 Backpack Push Ups
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Mayhem Daily Wod - 21625
Compete:
8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)
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Mayhem Daily Wod - 21624
MAC:
Row "Lactate Threshold" Workout
3 Sets
6x (30sec at fast, 30sec at easy)
-Rest 3min b/t sets-
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Mayhem Daily Wod - 21623
What's Rich Doing:
3 Rounds
100’ Hand over Hand Sled Pull (90/60)
100’ Sled Push (90/60)
-Then-
75 Toes-to-Bar
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Mayhem Daily Wod - 21622
Affiliate:
Amrap 16 minutes
Teams of 2 (1:1)
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)
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Mayhem Daily Wod - 21621
M30:
50 Air Squats
50 Sit Ups
100 Air Squats
50 Sit Ups
50 Air Squats
"Killmonger Minimal":
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
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Mayhem Daily Wod - 21618
Masters
3 Rounds
75’ Handstand Walk
12 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
75’ Handstand Walk
12 Power Clean and Jerks (135/95)
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