Mayhem Daily Wod - 21825
What's Rich Doing: 8 Rounds 400m Jog 30 Step Up (20”) 240’ Sled Push (Sled+45) *All with 20# vest
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Wod Type: For TimeMayhem Daily Wods
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Mayhem Daily Wod - 21825
What's Rich Doing: 8 Rounds 400m Jog 30 Step Up (20”) 240’ Sled Push (Sled+45) *All with 20# vest
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Mayhem Daily Wod - 2189
M30: 3 Sets: AMRAP 5 Minutes: 30 Alternating Leg V-Ups 20 Alternating Box Step Ups (Total) -Rest :90 between sets-
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Mayhem Daily Wod - 2172
Compete: 3 Rounds 33 Wall Balls (30/20) 22 GHD Sit-ups 11 Sandbag Cleans (150/100) -Rest 2 Minutes- 2 Rounds For Time 22 Toes to Bar 11 D ball Step-overs (100/70) (24/20)
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Mayhem Daily Wod - 21513
Mayhem Aerobic Capacity Row "Lactate Threshold" Workout 8min interval, no rest, 30sec sprint rest 5min 6min interval, no rest, 30sec sprint rest 5min 4min interval, no rest, 30sec sprint rest 5min 2min interval, no rest, 30sec sprint
*Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast & 80sec at easy. **Example: the first 8min is 4 sets of 40sec fast, 80sec easy and then straight into 30sec sprint
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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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For Time
50 Handstand Push-Ups
50 Toes-to-Bars
50 calorie Assault Bike
50 Dumbbell Box Step-Overs (2 x 70/50 lb, 24/20 in)
50 feet Right-Arm Dumbbell Overhead Lunges (2 x 70/50 lb)
50 feet Left-Arm Dumbbell Overhead Lunges (2 x 70/50 lb)
Time Cap: 17/22 minutes
For Time
200 foot Dumbbell Overhead Lunges (50/35 lb)
50 Dumbbell Box Step-Ups (24/20 in)
50 Strict Handstand Push-Ups
200 foot Handstand Walk
Time Cap: 10 minutes
Saturday 201003
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Monday 200720
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups♀ 24-in. box ♂ 30-in. box
Saturday 200418
SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box