Shoulder Press (2,2,2,2,2,2,2)
Heavy 2
Metcon (Time)
Teams of 2
100 Cal. Row
* Partner Holds Front Rack (185/125)
60 Power Cleans (185/125)

Complete as many rounds as possible in 20 minutes
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men throw 20-lb. ball to 10-ft. target

For Time:
5 rounds
50 Double Unders
20 GHD sit-ups
15 Double DB Squats (50/35)
10 HSPU
5 Bar Muscle-ups

For Time:
1000m Row
30 Muscle Ups
1000m Row

Shoulder Press (3,3,3,3,3,3,3)
Heavy 3
12 min AMRAP
24 Hang Power Cleans (95/65)
24 Wall Balls
Shoulder Press (3,3,3,3,3,3,3)

Mayhem Daily Wod - 201221

      4 sets (1:1)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (35s/25s)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (50s/35s)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (70s/50s)
    

Mayhem Daily Wod - 201222

      
5x3 Position Clean
(Hang, Below Knee, Floor)
* Work up in weight
*Record heaviest set to score
*Try to receive in bottom of squat
*Do not drop bar between positions
 
 
Workout:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (1.5/1)
30 double unders 
    

Mayhem Daily Wod - 201223

      
Teams of 2
200 Wall Balls (20/14)
125 Toes to Bar
75 Syncro Push Ups
    

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)

Mayhem Daily Wod - 201225

      




Home Workout:
20 minute Amrap
12 Single Arm Dumbbell Push Press (50/35) (right arm)
12 Single Arm Dumbbell Push Press (50/35) (left arm)
25 Sit Ups
20 Bodyweight Lunges