For time: Row 2,000 meters 100 wall-ball shots 20 muscle-ups ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Post time to comments. Compare to 180227. Scaling: Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in. Intermediate … [Read more...] about Monday 210315
For Time
Saturday 210313
With a pair of dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry ♀ 30-lb. DBs ♂ 45-lb. DBs Post time to comments. Compare to 160630. Scaling: This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries. Intermediate Option: With a pair of dumbbells, 4 rounds for time … [Read more...] about Saturday 210313
Tuesday 210309
7 rounds for time of: 15 GHD sit-ups 15 back extensions 10 thrusters 10 clean and jerks ♀ 95 lb. ♂ 135 lb. Post time to comments. Scaling: Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD. Intermediate Option: 7 rounds for time of: 10 GHD … [Read more...] about Tuesday 210309
Monday 210308
For time: 50 bar muscle-ups Post time to comments. Compare to 180823. Scaling: Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up. Intermediate Option: For time: 30 bar muscle-ups Beginner Option: For time: 10 rounds of: 3 jumping pull-ups … [Read more...] about Monday 210308
Sunday 210307
50-40-30-20-10 reps for time of: Row (calories) Wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Post time to comments. … [Read more...] about Sunday 210307
Wednesday 210303
27-21-15-9 reps for time of: Squat cleans Ring dips ♀ 65 lb. ♂ 95 lb. Post time to comments. Compare to 170715. … [Read more...] about Wednesday 210303
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
Wednesday 210224
For time: Row 500 meters 50 GHD sit-ups Row 1,000 meters 30 GHD sit-ups Row 2,000 meters 20 GHD sit-ups Post time to comments. Compare to 200320. Scaling: Avoid the GHD or reduce the reps if you do not have experience with it. Intermediate Option: Row 500 meters 50 sit-ups Row 1,000 meters 30 sit-ups Row 2,000 meters 20 sit-ups Beginner Option: Row 500 meters 30 … [Read more...] about Wednesday 210224
Tuesday 210223
For time: 15 thrusters, 95/135 lb. Run 200 meters 20 thrusters, 65/95 lb. Run 400 meters 30 thrusters, 45/65 lb. Run 800 meters Post time to comments. Compare to 130126. Scaling: Reduce the loading on the thrusters so that each set can be completed unbroken. Intermediate Option: 15 thrusters, 65/95 lb. Run 200 meters 20 thrusters, 45/65 lb. Run 400 meters 30 thrusters, … [Read more...] about Tuesday 210223
Saturday 210220
Lorenzo For time: Run 1,000 meters Then, 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run 1,000 meters Post time to comments. Scaling: This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for … [Read more...] about Saturday 210220