Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21118
M30:
AMRAP 12 Minutes
50 Plate Hops/Line Hops
20 Alternating Box/Chair Step Ups (Total)
10 Chair Dips
"Air Bud: Golden Receiver Minimal"
AMRAP 12 Minutes
50 Double Unders
10 Double Dumbbell Deadlifts (50s/35s)
5 Strict Handstand Push Ups
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Mayhem Daily Wod - 21520
M30
EMOM x 20 Minutes
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest
"Assassin Minimal":
EMOM x 20 Minutes
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest
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Mayhem Daily Wod - 21512
M30
3 Sets:
1:00 Max Mountain Climbers
1:00 Max Alternating Jumping Lunges
1:00 Max Box/Chair Step Ups
1:00 Max Chair Dips
1:00 Rest
"Opie Minimal":
3 Sets:
1:00 Max Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Max Alternating Jumping Lunges
1:00 Max Double Dumbbell Box Step Overs (50s/35s)
1:00 Max Strict Handstand Push Ups
1:00 Rest
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StrengthSnatch (5×5@75% )Complete a set every 2:00 Metcon For Time:100ft DB Lunge Walk (50s/35s)21 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)15 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)9 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)
Strength
Snatch (5x5@75% )
Complete a set every 2:00
Metcon
For Time:
100ft DB Lunge Walk (50s/35s)
21 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
15 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
9 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
Mayhem Daily Wod - 21823
M30:
3 Sets:
30 Air Squats
10 Burpees
30 Jumping Air Squats
10 Burpees
-Rest 2 minutes between sets-
*BACKPACK OPTION:
3 Sets:
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
30 Backpack Back Squats
10 Lateral Burpees Over Backpack
-Rest 2 minutes between sets-
"Chocolate Chip Cookie Dough Minimal"
3 Sets:
10 Double Dumbbell Front Squats (50s/35s)
10 Lateral Burpees Over Dumbbells
15 Double Dumbbell Thrusters (50s/35s)
10 Lateral Burpees Over Dumbbells
-Rest 2 minutes between sets-
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