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For Time

Wednesday 210120

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7 rounds for time of: Row 100♀ / 150♂meters in as few pulls as possible After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round. Post time and number of pulls each round to comments. Scaling: This workout encourages hard … [Read more...] about Wednesday 210120

Mayhem Daily Wod – 21119

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2 Snatch Pulls + 2 Snatch:  (2+2) x 2 sets @ 73% 1RM Snatch (2+2) x 3 sets @ 78% 1RM Snatch Workout:Task Tabata 300 reps for time, following the pattern: 20 seconds of pull-ups -Rest 10 seconds- 20 seconds of push-ups -Rest 10 seconds- 20 seconds of step-back lunges -Rest 10 seconds- 20 seconds of squats -Rest 10 seconds- … [Read more...] about Mayhem Daily Wod – 21119

Saturday 210116

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5 rounds for time of: 50 double-unders 15 box jumps 1 shuttle sprint (5 yards, 10 yards, 15 yards) Rest 2 minutes ♀ 20-in. box ♂ 24-in. box Post time to comments. Scaling: Reduce the reps and difficulty of the jumps so you can sprint each interval. Intermediate Option: 5 rounds for time of: 35 double-unders 12 box jumps 1 shuttle sprint (5 yards, 10 yards, 15 yards) Rest … [Read more...] about Saturday 210116

Friday 210115

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4 rounds for time of: 400-m run 1-minute handstand hold Post time to comments. Compare to 191126. Scaling: This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space. Intermediate Option: Can be completed as Rx’d Beginner … [Read more...] about Friday 210115

Thursday 210114

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Andi For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 lb. ♂ 65 lb. Post time to comments. Scaling: Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow … [Read more...] about Thursday 210114

Mayhem Daily Wod – 21114

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 3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor) 2 sets x 1+1+1 @ 75% 1 RM clean 3 sets x 1+1+1 @80% 1 RM clean - Rest 2 minutes between sets -         Workout: 2:00 Amrap (6 sets) 20/15 Cal. Assault Bike Max DIstance Farmers Carry (2x100s/2x70s)  Rest 1:00 between sets … [Read more...] about Mayhem Daily Wod – 21114

Monday 210111

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Task Tabata 300 reps for time, following the pattern: 20 seconds of pull-ups 10 seconds of rest 20 seconds of push-ups 10 seconds of rest 20 seconds of sit-ups 10 seconds of rest 20 seconds of squats 10 seconds of rest After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to … [Read more...] about Monday 210111

AGOQ 18.1

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For Time4 Thrusters (135/95 lb)1 Rope Climb (15 ft)8 Thrusters (135/95 lb)2 Rope Climbs (15 ft)12 Thrusters (135/95 lb)3 Rope Climbs (15 ft)Time Cap: 10 minutes … [Read more...] about AGOQ 18.1

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