Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21617
Aerobic Capacity
3 Sets
400m mod/fast
-90sec rest-
800m mod/fast
-90sec rest-
200m mod/fast
200m walk
200m recovery jog
-Rest 15sec b/t sets-
SCORING:
Your score is your total workout time including rest.
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Mayhem Daily Wod - 21616
What's Rich Doing
7 Min AMRAP
5, 5... 10, 10... 15, 15...
Cal Echo Bike
Toes-to-bar
-Rest 3:00-
7 Min AMRAP
5, 1... 10, 2... 15, 3...
Echo Bike Cal
Pegboard
-Rest 3:00-
7 Min AMRAP
5, 5... 10, 10... 15, 15...
Echo Bike Cal
Toes-to-Bar
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Mayhem Daily Wod - 21615
Affiliate:
15:00 Amrap
300m Run
20 GHD Sit-ups (OR 30 V Ups)
10 Strict Handstand Push-Ups
*Run counted at 3 reps: 100m = 1 rep
*33 reps per round
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Mayhem Daily Wod - 21614
M30
4 rounds:
20 Alternating Leg V-Ups
20 Jumping Air Squats
30 Stepback Lunges
*BACKPACK OPTION:
4 Rounds:
20 Backpack Sit Ups
20 Backpack Back Squats
30 Backpack Stepback Lunges
*All with a 20#/14 Backpack or Vest
"Put Your Hands In The Air Minimal"
4 rounds:
20 Alternating Leg V-Ups
20 Single Dumbbell Thrusters (10 each arm - 50/35)
30 Single Dumbbell Stepback Lunges (50/35) (edited)
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Mayhem Daily Wod - 21611
Compete
3 Sets
21-15-9
Kettlebell Front Squats (2x53/35)
Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)
-Rest 1:1 between sets-
*Ladies Calories 17-12-7
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Mayhem Daily Wod - 21610
Aerobic Capacity
Row "Lactate Threshold" Workout
3x10min at moderate
-Rest 4min between reps-
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Mayhem Daily Wod - 2261
What's Rich Doing
10-8-6-4-2
Dumbbell squat snatches (100/70)
20-16-12-8-4
Strict Handstand Push-Ups
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Mayhem Daily Wod - 2168
Affiliate
For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar
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Mayhem Daily Wod - 2167
M30
4 Sets:
15 Box Jumps *STEP DOWN Or Tuck Jumps
30 Jumping Air Squats
15 Burpees
-Rest 2:00 B/T Sets-
"Harry Grant Minimal"
4 Sets:
21 Double Dumbbell Thrusters (50s/35s)
15 Box Jumps (24"/20") *STEP DOWN
9 Strict Handstand Push Ups
-Rest 2:00 B/T Sets-
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Mayhem Daily Wod - 2164
Compete
2 Sets:
30-20-10
Dumbbell Snatches (70/50)
Burpees Box Jump Over (24”/20”)
-Rest 1:1 between sets-
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