12 Min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 Min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 Min AMRAP 200m Run 30 Air Squat *2 options: #1 at bodyweight #2 with 20lb/14lb Vest. … [Read more...] about Mayhem Daily Wod – 21419
Pull-Up
Mayhem Daily Wod – 21413
Workout: 3 Rounds 10 Strict Handstand Push Ups 10 Dumbbell Hang Power Cleans (50s/35s) 50 Double Unders - Rest 1:00 - 3 Rounds 10 Handstand Push Ups 10 Dumbbell Push Press (50s/35s) 50 Double Unders … [Read more...] about Mayhem Daily Wod – 21413
Tuesday 210406
Complete as many rounds as possible in 12 minutes of: 1-2-3-4-5 reps of: Squat clean Strict chest-to-bar pull-up After finishing the round of 5, start over at 1 and work through the ladder again. ♀ 125 lb. ♂ 185 lb. Post rounds completed to comments. Scaling: Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify … [Read more...] about Tuesday 210406
Monday 210329
Hope 3 rounds of: Burpees Power snatches Box jumps Thrusters Chest-to-bar pull-ups ♀ 55 lb., 20-in. box ♂ 75 lb., 24-in. box Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the … [Read more...] about Monday 210329
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 … [Read more...] about Friday 210326
Mayhem Daily Wod – 21324
12 mins to establish Max Snatch Workout: For Time 90/70 Cal. Assault Bike 45 Deadlifts (225/155) … [Read more...] about Mayhem Daily Wod – 21324
Sunday 210321
Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats Post rounds completed to comments. Compare to 190527. Scaling: Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed. Beginner Option: Complete … [Read more...] about Sunday 210321
Thursday 210304
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to 160411. … [Read more...] about Thursday 210304
Mayhem Daily Wod – 2132
5-10-15-20-15-10-5 Pull-ups Wall Balls (30/20) 50 yard shuttle run (10 out/10 back, 15 out/15 back) … [Read more...] about Mayhem Daily Wod – 2132
Sunday 210228
Weighted chest-to-bar pull-up 1-1-1-1-1 reps Weighted dip 1-1-1-1-1 reps Run 1 mile for time Post loads and mile time to comments. Compare to 171231. Scaling: This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose … [Read more...] about Sunday 210228