Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Shoulder Press (6x4 @75%)
Every 1:30
12 min Amrap
30 Double Unders
50ft Right Arm OVH Lunge (50/35)
50ft Left Arm OVH Lunge (50/35)
Mayhem Daily Wod - 21716
Compete:
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk
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For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)
Mayhem Daily Wod - 21712
M30:
2 Sets:
3 Rounds
15 Push Ups
20 Stepback Lunges (Total)
15 Chair Dips
20 Stepback Lunges (Total)
-rest 3 minutes b/t sets-
*BACKPACK OPTION:
2 Sets:
3 Rounds
15 Backpack Push Ups
20 Backpack Stepback Lunges (Total)
15 Backpack Floor Press
20 Backpack Stepback Lunges (Total)
-rest 3 minutes b/t sets-
**All with a 20/14# Vest/Backpack
"Tuesday Minimal":
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
20 Single Arm Overhead Dumbbell Stepack Lunges (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
20 Single Arm Overhead Dumbbell Stepback Lunge (Right arm) (50/35)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
50ft Handstand Walk
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Mayhem Daily Wod - 211111
MAC:
4 Min SkiErg at Moderate Pace
4 Min Box Step Ups at Easy Pace (24/20"")
4 Min Assault Bike at Moderate Pace (60/50 RPM)
-Rest 2 Min-
3 Min SkiErg at Hard Pace
3 Min Box Step Ups at Easy Pace (24/20"")
3 Min Assault Bike at Hard Pace (65/55 RPM)
-Rest 2 Min-
2 Min SkiErg at Harder Pace
2 Min Box Step Ups at Easy Pace (24/20"")
2 Min Assault Bike at Harder Pace (70/60 RPM)
-Rest 2 Min-
1 Min SkiErg at Hardest Pace
1 Min Box Step Ups at Easy Pace (24/20"")
1 Min Assault Bike at Hardest Pace (75/65 RPM)
Total: 36 Min
*Score reps as total calories and reps together.
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