Complete as many rounds in 12 minutes as you can of: 5 front squats 10 chest-to-bar pull-ups 20 double-unders ♀ 125 lb. ♂ 185 lb. Post rounds completed to comments. Compare to 100609. Scaling: Reduce the load on the front squat and modify the pull-up so that you can complete the earlier rounds unbroken. Intermediate Option: Complete as many rounds in 12 minutes as you … [Read more...] about Saturday 211106
Front Squat
Mayhem Daily Wod – 211023
MBS: Perform 10 singles within 90-95% of 1RM Snatch * Rest 60-90 seconds between sets * Clean & Jerk: Perform 10 singles within 90-95% of 1RM Clean and Jerk * Rest 60-90 seconds between sets * Heavy 3 Rep Front Squat * Rest as needed between sets 3 sets 12 Barbell Front Rack Step Ups (6/6) * This is for quality, not for load! Lightfoot touch on the way down. Sign Up … [Read more...] about Mayhem Daily Wod – 211023
Mayhem Daily Wod – 211018
M30: AMRAP 12:00 20 Cossack Squats (Total) 30 Alternating Leg V-Ups 50 Plate Hops/Line Hops "The Chum Bucket Minimal" AMRAP 12:00 20 Double Dumbbell Front Squats (50s/35s) 30 Alternating Leg V-Ups 50 Double Under Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 211018
Mayhem Daily Wod – 211016
MBS: 3 Snatch Grip Push Press x 5 sets * Try to be somewhere between 80-90% 1 RM Snatch 6 Front Box Squat 5 Front Box Squat 4 Front Box Squat 3 Front Box Squat 2 Front Box Squat * Build to a heavy double ** Should be at parallel 6 Bench Press 5 Bench Press 4 Bench Press 3 Bench Press 2 Bench Press * Build to a heavy double 10 Barbell Front Rack Step Up x 3 Sets *5 Each … [Read more...] about Mayhem Daily Wod – 211016
Saturday 211009
Three 5-minute rounds of: 200-m dumbbell farmers carry Then as many reps as possible of: 10 deficit push-ups (hands on DBs) 10 dumbbell squats Rest 2 minutes between rounds. ♀ 25-lb. dumbbells ♂ 35-lb. dumbbells Post number of reps completed each round to comments. Scaling: Similar to 210227, reduce the dumbbell load … [Read more...] about Saturday 211009
Wednesday 211006
Front squat 10-5-3-1-1-1-3-5-10 reps Post loads to comments. Compare to 150711. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Wednesday 211006
Mayhem Daily Wod – 21910
Compete: 2 - 2 - 2 - 3min of work -1min rest b/t sets- In each window perform 10 Clusters (155/105) -then- max reps Squat Snatch (155/105) View Video Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21910
Mayhem Daily Wod – 2198
4 Rounds 4:00 Standing Bike Erg 3 Rounds 50 Double Under 25 Squats w/ 30# Ruck *1 Round is Bike and then 3 Rounds of Double Under and Squats. Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 2198
Friday 210827
10 rounds for time of: 5 front squats 5 parallette handstand push-ups ♀ 145 lb. ♂ 205 lb. Post time to comments. Compare to 150309. Scaling: Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed … [Read more...] about Friday 210827
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 … [Read more...] about Mayhem Daily Wod – 21823