StrengthDeficit Deadlifts (5x5 @75%)Standing on a 2" riser Every 2 minsMetcon 12 min Amrap3-6-9-12. . . .Box Jump Overs (30/24)Dumbbell Snatch (75/50) … [Read more...] about Mayhem Daily Wod – 190626
For Load
Mayhem Daily Wod – 190625
StrengthSplit Jerk (5x 3 FS+1 Jerk)5 sets3 Front Squats + 1 Split Jerk(Moderate Weight)Metcon For Time:80 Yard Lunge Walk (50/30)80 T2B80 Yard Lunge Walk (50/30)*Lunge walk is with a sand ball … [Read more...] about Mayhem Daily Wod – 190625
Mayhem Daily Wod – 190620
Metcon 5 Rounds for Time20 Sand Ball Slams (50/30)120 yard Shuttle Sprint* *Shuttle Sprint:40 yards out/40 yards back20 yards out/20 yards back= 120 yardsStrengthDumbbell Bench (5x10)5 sets of 10 repsSingle Arm , Alternate arms each rep.Bent Over Row , Single Arm Dumbbell … [Read more...] about Mayhem Daily Wod – 190620
Mayhem Daily Wod – 190619
StrengthDeficit Deadlifts (8x2 @87.5%)Standing on a 2" riser12 minsMetcon 10 min Amrap200/175m Row20/15 Push Ups-Rest 3 minutes-10 min Amrap20/15 Cal. Assault Bike20 GHD's … [Read more...] about Mayhem Daily Wod – 190619
Mayhem Daily Wod – 190618
StrengthSplit Jerk (1x1 (Moderate weight))12 mins of practice, work on footwork.Metcon For Time:40 Wall Ball (20/14)20 Burpee Pull Ups30 Wall Ball15 Burpee Pull Ups20 Wall Ball10 Burpee Pull Ups10 Wall Ball5 Burpee Pull Ups20 min Time Cap … [Read more...] about Mayhem Daily Wod – 190618
Mayhem Daily Wod – 190617
StrengthPower Snatch (5 reps Every min (5 mins))Light Weight (touch and go)- Rest 1 min-Power Snatch (3 reps Every min (5 mins))Moderate Weight (touch and go)-Rest 1 min-Power Snatch (1 reps Every 30 secs (5 mins))Heavy Weight-Rest 1 min-Power Snatch (5 reps Every min (5 mins))Light Weight (same weight you started with)MetconFor TimeMax Effort 1-Mile Run … [Read more...] about Mayhem Daily Wod – 190617
Mayhem Daily Wod – 190613
MetconFor Time:21 Power Snatch (95/65)1500m Bike Erg42 OVHS (95/65)1500m Bike Erg63 Deadlifts (95/65)1500m Bike ErgStrengthAlternating Single Arm Dumbbell Bench Alternating Single Arm Dumbbell Bent Over Row … [Read more...] about Mayhem Daily Wod – 190613
Mayhem Daily Wod – 190612
StrengthDeficit Deadlifts (7x3 @82.5%)Standing on a 2" riser12 minsMetconFor Time (with a Partner)80 Cal. Assault Bike120 Wall Balls (20/14)60 Cal. AB100 Wall Balls40 Cal. AB80 Wall Balls … [Read more...] about Mayhem Daily Wod – 190612
Mayhem Daily Wod – 190611
StrengthSplit Jerk (1x1)12 mins of practice, work on footwork.Metcon12min Amrap1000m/750m Ski Erg30 Burpee to Bar (6in)Max T2B … [Read more...] about Mayhem Daily Wod – 190611
Mayhem Daily Wod – 190610
Strength/MetconPower Clean (5 reps Every min (5 mins))Light Weight (touch and go)Rest 1 minPower Clean (3 reps Every min (5 mins))Moderate Weight (touch and go)Rest 1 minPower Clean (1 reps Every 30 secs (5 mins))Heavy WeightRest 1 minPower Clean (5 reps Every min (5 mins))Light Weight (same weight you started with)Metcon For Time2000m Max Effort Bike Erg … [Read more...] about Mayhem Daily Wod – 190610