Row 500 meters Rest as needed Deadlift max at 15 reps, immediately on last rep, come up and... Max set of pull-ups. Rest as needed. Repeat deadlift set again, come up immediately on last rep and... Max set of pull-ups. Rest as needed. Repeat deadlift set again, come up immediately on last rep and... Max set of pull-ups Rest as needed. Row 500 meters … [Read more...] about Wednesday 010221
Pull-Up
Friday 010223
Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.) Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.) Ten one legged squats, left leg (Hold your jump rope strung over your pull-up bar for … [Read more...] about Friday 010223
Thursday 010215
How far can you continue this sequence within one hour? If you can't do the push-ups, do them from the knees. If you can't do the pull-ups, do them with half your body weight as assistance. Rankings are separate for those doing either assisted pull-ups or push-ups from the knees. … [Read more...] about Thursday 010215
Monday 010212
Today's workout is a simple yet elegant whole body circuit. Thirty reps of 20 lb. Medicine ball squats. 30 reps assisted pull-ups with 1/2 your body weight as assistance. Repeat at 25, 20, 15, and 10 reps for a total of five rotations. Record and report your total time for all five rotations. FASTEST TIME TAKES IT! Take a prolonged stretching warm-up and cool-down. … [Read more...] about Monday 010212
Mayhem Daily Wod – 201224
1 Legless Rope Climbs 2 Squat Clean (155/105) 3 Muscle Ups 4 Burpees 5 Deadlifts (155/105) 6 Chest to bar Pull Ups 7 Toes to bar 8 Wall Balls (30/20) 9 Box Get Overs (48”/40”) 10 Back Rack Lunges (155/105) 11 Strict Handstand Push Ups 12 Thrusters (155/105) … [Read more...] about Mayhem Daily Wod – 201224
Mayhem Daily Wod – 201218
For Time3 Rounds of:12 Chest-to-Bar Pull-Ups9 Burpees to Bar6 Front Squats (185/125 lb)Rest 5 minutesThen, complete:36 Chest-to-Bar Pull-Ups27 Burpees to Bar18 Front Squats (185/125 lb) … [Read more...] about Mayhem Daily Wod – 201218
Mayhem Daily Wod – 201211
5 Rounds for Time21 Pull-Ups15 Bar Facing Burpees9 Shoulder-to-Overheads (135/95 lb) … [Read more...] about Mayhem Daily Wod – 201211
Mayhem Daily Wod – 201123
AMRAP in 18 minutes3 Squat Cleans (185/125 lb)6 Bar Facing Burpees9 Pull-Ups12 GHD Sit-Ups … [Read more...] about Mayhem Daily Wod – 201123
Mayhem Daily Wod – 201118
For Time24 Wall Ball Shots (30/20 lb)24 Chest-to-Bar Pull-Ups18 Wall Ball Shots (30/20 lb)18 Chest-to-Bar Pull-Ups12 Wall Ball Shots (30/20 lb)12 Chest-to-Bar Pull-Ups6 Wall Ball Shots (30/20 lb)6 Chest-to-Bar Pull-UpsRest 5 minutes60 Wall Ball Shots (30/20 lb)60 Chest-to-Bar Pull-Ups … [Read more...] about Mayhem Daily Wod – 201118
Mayhem Daily Wod – 201112
For Time2,000 meter Row100 Thrusters (45/35 lb)50 Chest-to-Bar Pull-Ups … [Read more...] about Mayhem Daily Wod – 201112