Metcon For Time (with a Partner)100 Cal. Row75 Syncro Wall Balls (20/14)50 SHSPU25 Sand Bag Cleans (150/100)StrengthDumbbell Bench (5x10)5 sets of 10 repsSingle Arm , Alternate arms each rep.Bent Over Row (5 sets of 10 reps)Single Arm Dumbbell … [Read more...] about Mayhem Daily Wod – 190606
For Load
Mayhem Daily Wod – 190605
StrengthDeficit Deadlifts 6x4 @77.5%Standing on a 2" riser12 minsMetcon 15 min Amrap12 Power Cleans (95/65)12 Box Jump Overs (24/20)12 Push Ups … [Read more...] about Mayhem Daily Wod – 190605
Mayhem Daily Wod – 190604
StrengthSplit Jerk (1x1)12 mins of practice, work on footwork.MetconFor Time:50/40 Cal. Assault Bike50 Burpee Pull Ups … [Read more...] about Mayhem Daily Wod – 190604
Mayhem Daily Wod – 190603
Strength3 position snatch (5x1)1 snatch from the floor+1 snatch from the hang+1 snatch from the high hangMetconFor Time:30-20-10GHD'sThrusters (95/65) … [Read more...] about Mayhem Daily Wod – 190603
Mayhem Daily Wod – 190530
MetconFor Time:500m Row40 Wall Balls (20/14)1000m Row80 Wall Balls (20/14)500m Row40 Wall Balls (20/14)25 min Time CapStrengthDumbbell Bench (5x10)5 sets of 10 repsSingle Arm , Alternate arms each rep. … [Read more...] about Mayhem Daily Wod – 190530
Mayhem Daily Wod – 190529
StrengthDeficit Deadlifts (5x5 @75%)Standing on a 2" riser12 minsMetconFor Time (with a Partner)1 Mile Sled Push (45/25) … [Read more...] about Mayhem Daily Wod – 190529
Mayhem Daily Wod – 190528
StrengthPush Jerk (7x3)Every 90 secs , use the same weight for all 7 sets.MetconFor Time:20 Power Snatch (115/75)1000m Bike Erg20 Power Snatch (115/75) … [Read more...] about Mayhem Daily Wod – 190528
Mayhem Daily Wod – 190523
MetconFor Time:100 cal row80 wall ball, 20 / 14 lb.60 GHD40 box jump over, 24" / 20"96’ Overhead walking lunge double KB, 53 / 35 lb.25 min Time CapStrengthDumbbell Bench (5x10)5 sets of 10 reps Single Arm, Alternate arms each rep. … [Read more...] about Mayhem Daily Wod – 190523
Mayhem Daily Wod – 190522
StrengthDeficit Deadlifts (7x1 @82.5%-87.5%)Standing on a 2" riser Metcon For Time:40/30 Cal. Assault Bike200m Sand Bag Carry (150/100)40/30 Cal. Assault Bike … [Read more...] about Mayhem Daily Wod – 190522
Mayhem Daily Wod – 190521
StrengthPush Jerk (10x1)2 sec pause (Dip)+ 2 sec pause (catch)Metcon21-15-9 Reps for Time (with a Partner)Syncro Front Squats (165/115)Syncro Burpee Pull Up … [Read more...] about Mayhem Daily Wod – 190521