SSG Atkins For TimeCash-In: 800 meter Kettlebell Run (45/35 lb)50 Box Jumps (24/20 in)50 Wall Ball Shots (20/14 lb)1 minute Hang Hold50 Kettlebell Swings (45/35 lb)50 Ball Slams (20/14 lb)200 meter Farmer's Carry (2x45/25 lb)1 minute Hang Hold50 Push Presses (95/65 lb)50 Hand Release Push-Ups50 Jumping Pull-Ups50 Tire Flips (230/160 lb)200 meter Farmer's Carry (2x45/35 lb)1 minute Hang Hold50 BurpeesCash-Out:800 meter Kettlebell Run (45/35 lb)75 second Hang Hold* *Penalty for breaking during the 75-second hang hold: perform 75 burpees Wod Type: For TimeHero WodsMovements: Ball SlamBox JumpBurpeeFarmer's CarryHang HoldKettlebell SwingPull-UpPush PressPush-UpTire FlipWall Ball ShotWeighted Walk/RunBall Slam WodsBox Jump WodsBurpee WodsFarmer's Carry WodsHang Hold WodsKettlebell Swing WodsPull-Up WodsPush Press WodsPush-Up WodsTire Flip WodsWall Ball Shot WodsWeighted Walk/Run WodsCompetitions:
Ultimate Warrior For TimeBuy-In:From 0:00-13:00, perform:54 Back Squats (135/95 lb)100 meter Sprint**Each time you rack/drop the weight, perform the sprint as a penalty.Rest 2 minutesThen, 6 Rounds of:4 Power Cleans (135/95 lb)8 Strict Wide Grip Pull-Ups14 Slam Ball Burpees (30/20 lb)100 meter SprintCash-Out:30 Deadlifts (135/95 lb) Wod Type: For TimeMovements: Back SquatBall SlamBurpeeCleanDeadliftPull-UpRun/RunningBack Squat WodsBall Slam WodsBurpee WodsClean WodsDeadlift WodsPull-Up WodsRun/Running WodsCompetitions:
Mayhem Daily Wod – 200519 For Time1,000 meter Row30 Sandbag Ball Slams (50/30 lb)50 Toes-to-Bars750 meter Row35 Push-Ups25 Sandbag Ball Slams (50/30 lb)500 meter Row20 Sandbag Ball Slams (50/30 lb)20 Toes-to-Bars Wod Type: For TimeMayhem Daily WodsMovements: Ball SlamPush-UpRow (Rowing)Toes-to-Bar/Knees-to-ElbowsBall Slam WodsPush-Up WodsRow (Rowing) WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions: Source: www.mayhemnation.com
Mayhem Daily Wod – 200203 StrengthSnatch (5x3@75% )Complete a set every 1:45Metcon 3 Rounds for Time800m/700 Row30 Med Ball Slams (50/35) Wod Type: For LoadFor TimeMayhem Daily WodsMovements: Ball SlamRow (Rowing)SnatchBall Slam WodsRow (Rowing) WodsSnatch WodsCompetitions: Source: www.mayhemnation.com
Mayhem Daily Wod – 191210 StrengthFront Squat (6x2 @80%)Bench Press (6x2 @80%)Metcon For Time:50 Yd Sled Push (3x45/2x45)50 Slam Balls (50/30)50 Yd Sled Push35 Slam Balls50 Yd Sled Push20 Slam Balls Wod Type: For TimeMayhem Daily WodsMovements: Ball SlamBench PressFront SquatSled Push (Prowler Push)Ball Slam WodsBench Press WodsFront Squat WodsSled Push (Prowler Push) WodsCompetitions: Source: www.mayhemnation.com
Mayhem Daily Wod – 191001 AMRAP in 23 minutes10 min Amrap50 Double Unders10 Burpee Pull UpsRest 3 minutes10 min Amrap15 GHD's10 D-Ball Slams (50/30) Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily WodsMovements: Ball SlamBurpeeDouble-UnderGHD Sit-UpPull-UpBall Slam WodsBurpee WodsDouble-Under WodsGHD Sit-Up WodsPull-Up WodsCompetitions: Source: www.mayhemnation.com
Mayhem Daily Wod – 190620 Metcon 5 Rounds for Time20 Sand Ball Slams (50/30)120 yard Shuttle Sprint* *Shuttle Sprint:40 yards out/40 yards back20 yards out/20 yards back= 120 yardsStrengthDumbbell Bench (5x10)5 sets of 10 repsSingle Arm , Alternate arms each rep.Bent Over Row , Single Arm Dumbbell Wod Type: For LoadFor TimeMayhem Daily WodsMovements: Ball SlamBench PressBent Over RowRun/RunningBall Slam WodsBench Press WodsBent Over Row WodsRun/Running WodsCompetitions: Source: www.mayhemnation.com