Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 2163
MAC
Assault or Echo Bike "Arms Focused"
4 sets:
2min moderate, 1min easy (arms only),
1min fast, 1min easy (arms only),
30sec sprint, 1min easy (arms only),
-Rest: 2min b/t sets-
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Mayhem Daily Wod - 2162
What's Rich Doing
30 Devil press (2x50/35)
100’ Handstand walk
20 Dumbbell Push Press (2x60/45)
100’ Handstand walk
10 Devil press (2x70/50)
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Mayhem Daily Wod - 2161
Affiliate
15 min AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike Erg (calories)
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Mayhem Daily Wod - 21531
M30
800m Run
Directly into,
AMRAP 10 Minutes:
10 Table Rows or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
@10 Minute mark,
800m Run
*Wear a 20/14# vest
"M30 Minimal Murph":
800m Run
Directly into,
AMRAP 15 Minutes:
5 Strict Pull Ups or 5/5 Lawnmower Rows (50/35)
10 Push Ups
15 Air Squats
@15 Minute mark,
800m Run
*Wear a 20/14# vest
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Mayhem Daily Wod - 21528
Compete
30 Snatches (95/65)
25 Snatches (115/80)
20 Snatches (135/95)
15 Snatches (185/125)
10 Snatches (205/145)
5 Snatches (225/155)
*Power or Squat
-Rest 1:1 between each set of reps-
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Mayhem Daily Wod - 21527
MAC
Row "Lactate Threshold" Workout
2 sets:
3min at easy, 90sec at fast,
2min at easy, 75sec at fast,
90sec at easy, 45sec at fast,
60sec at easy, 15sec at fast,
30sec at easy.
Rest 3min b/t sets
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Mayhem Daily Wod - 21526
What's Rich Doing
2 sets
5-4-3-2-1
Rope Climbs
*5 Sandbag Over 48" Box (200/150)
*1:1 Work:Rest
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Mayhem Daily Wod - 21525
Affiliate
12:00 Amrap
6-12-18-24...
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)
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Mayhem Daily Wod - 21524
M30
2 Sets:
5 rounds
5 Strict Pull Ups Or 10 Table Rows Or 5 Single Arm Object Rows (Each Arm)
10 Push Ups
20 Air Squats
-Rest 3:00 B/T Sets-
BACKPACK OPTION:
2 Sets:
5 rounds
5 Strict Pull Ups Or 10 Bent Over Backpack Rows
10 Backpack Push Ups
20 Backpack Back Squats
-Rest 3:00 B/T Sets-
*All with a 20#/14# Backpack
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Mayhem Daily Wod - 21523
Mayhem 60
2 Sets (1 Set every 7:00)
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken
-Rest as needed b/t sets-
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