Lane 5 rounds for max reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as needed between rounds. Post reps of each to comments. Compare to 210126. Scaling: For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. … [Read more...] about Thursday 211007
Run/Running
Mayhem Daily Wod – 21107
MAC: 4 Sets 8 Min at Easy Pace w/1 Min Rest between sets Workout Details: Perform this workout on an out and back flat course or non-motorized treadmill. Record your distance in your first interval. Return back to starting point on next interval. Focus on matching the same (8min) amount of time to run same distance. Only look at watch after you cross your finishing line. Goal … [Read more...] about Mayhem Daily Wod – 21107
Mayhem Daily Wod – 21104
M30: 4 Sets 200m Run 30 Jumping Air Squats 200m Run *GO FAST! *Rest 2:00 B/T Sets *BACKPACK OPTION: 4 Sets 200m Backpack Run 30 Backpack Back Squats 200m Backpack Run *GO FAST! *Rest 2:00 B/T Sets **All with 20/24# Backpack/Vest Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21104
Friday 211001
Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots ♀ 20-inch box, 14-lb. ball ♂ 24-inch box, 20-lb. ball Post time to comments. Compare to 190722. Scaling: This benchmark workout is long and metabolically taxing. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes. Intermediate Option: 4 rounds for time of: Run 400 … [Read more...] about Friday 211001
Sunday 210919
For time: 800-meter run 40 wall-ball shots 400-meter weighted run 20 wall-ball shots 400-meter weighted run 20 wall-ball shots 800-meter run 40 wall-ball shots ♀ 20-lb. ball, 9-ft. target ♂ 30-lb. ball, 10-ft. target Post time to comments. Scaling: Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight … [Read more...] about Sunday 210919
Mayhem Daily Wod – 21917
Compete: 8 Rounds 400m Jog 30 Step Up (20”) 240’ Sled Push (Sled+45/25) *All with 20# vest Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21917
Thursday 210916
Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups ♀ 35-lb. DB ♂ 50-lb. DB Post rounds completed to comments. Compare to 201231. Scaling: The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that … [Read more...] about Thursday 210916
Mayhem Daily Wod – 21916
Aerobic Capacity: 4 Sets 4 Min Run at Moderate Pace -No Rest- 90 Sec Bike at Fast Pace -Rest 3min between sets- Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21916
Saturday 210911
3 rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Compare 200605. Scaling: These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less. Beginner Option: 3 rounds for time of: Run 600 meters Rest 2 minutes … [Read more...] about Saturday 210911
Mayhem Daily Wod – 21911
M60: 4 Sets (1 set every 5 Minutes) 200m Run 20 Dumbbell Snatches (50/35) 100 Double Unders Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21911