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“191118-Mayhem”

Strength / Metcon via Mayhem Daily WOD

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Strength
Deadlift (4x4 @90%)
Shoulder Press (4x4 @90%)
Metcon
3 Rounds for Time
1000m Bike Erg
100ft DB Lunge (50/35)
100 Double Unders
16min Time Cap

The Air Biking/Assault Biking The Deadlift The Double-Under The Lunge The Strict Press (Shoulder Press)

Air Bike (Assault Bike) Barbell Dumbbell(s) Jump Rope

Related Collections

Air Biking/Assault Biking WODs Deadlift WODs Double-Under WODs Lunge WODs Strict Press (Shoulder Press) WODs Pressing WODs Lunging WODs Hinging WODs Weightlifting WODs Gymnastics WODs Lower Body WODs Upper Body WODs Cardio (Monostructural) WODs Air Bike (Assault Bike) WODs Barbell WODs Dumbbell(s) WODs Jump Rope WODs For Load WODs For Time WODs "Mayhem" Daily WODs

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Source: www.crossfitmayhem.com

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For Time
3 Rounds of:
15 Power Cleans (135/95 lb)
20 Push-Ups

Then, 2 Rounds of:
27/21 calorie Row
75 Double-Unders

Finally, 1 Round of:
50/35 calorie Assault Bike
tttTD25

by Max El-Hag

For Time
20/16 calorie Assault Bike
80 Double-Unders
40/32 calorie Assault Bike
120 Double-Unders
60/48 calorie Assault Bike
240 Double-Unders
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Time Cap: 22 minutes
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by Jianpeng Liu

For Time
5 Rounds of:
20 Overhead Alternating Reverse Lunges (95/65 lb)
60 Double-Unders

Then, 4 Rounds of:
10 Sandbag Alternating Reverse Lunges (150/100 lb)
20 Bench Presses (115/75 lb)

Finally, 3 Rounds of:
20/15 calorie Bike
40 meter Double Dumbbell Front Rack Walking Lunges (2x20/12.5 kg)
MLK

Main Gate CrossFit Memorial WOD

For Time (with a Partner)
Buy-In:
15 Burpees Over Partner

Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg

Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike

Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row

Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders

Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups

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