Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 211220
M30
4 Rounds:
50 Plate Hops/Line Hops
30 Stepback Lunges (Total)
20 Alternating Leg V-Ups
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Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
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Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB
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 - 211227
M30
3 Rounds
30 Cossack Squats (Total)
45 Plate Hops/Line Hops/Jumping Jacks
30 Alternating Leg V-Ups
45 Plate Hops/Line Hops/Jumping Jacks
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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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